Milk, cheese, and yogurt are rich in calcium, which is essential for bone health. Opt for low-fat or non-fat varieties to support weight management.
Spinach, kale, collard greens, and broccoli are excellent sources of calcium and other nutrients that promote bone strength and weight loss.
Tofu, soy milk, and edamame are plant-based sources of calcium, suitable for those following a vegetarian or vegan diet.
Many foods, such as fortified cereals, orange juice, and plant-based milk alternatives, are fortified with calcium, providing additional options for increasing calcium intake.
These oily fish varieties contain calcium and vitamin D, which work together to support bone health and weight management.
Almonds, chia seeds, and sesame seeds are calcium-rich foods that can be added to meals or snacks for an extra boost of this essential mineral.
Chickpeas, black beans, and lentils are not only rich in protein and fiber but also provide calcium to support bone health.
Dried figs are a sweet and nutritious snack that contains calcium, making them a convenient option for bone support.
If it's challenging to meet daily calcium needs through diet alone, consider taking calcium supplements under the guidance of a healthcare professional.