According to the FDA, during growth, the body “builds a scaffold of protein and fills this in with calcium-rich mineral (“Bone”).” Vitamin D is also needed to help the body absorb and use calcium. Obviously, protein and calcium are therefore the most important things you need to develop and promote healthy bones throughout your life. Vitamin D can easily be taken as a supplement to help your body use calcium. It’s recommended that you get 1,200mg of calcium each day until your mid-twenties. These are the top 10 foods to include in your diet for healthy, strong bones.
1. Milk
Milk is the absolute best food to promote healthy bones. Milk has high levels of calcium, as well as protein. Milk almost always has vitamins D and A added as well, making it a perfect strong-bone food. One cup of milk has about 300mg of calcium.
2. Yogurt
Yoghurt can be a great source of calcium and can easily be packed in a lunch or eaten at breakfast. A serving of yoghurt has about 300mg of calcium, as much as milk.
3. Calcium-fortified soy milk
This type of soy milk has no lactose, making it a great option for those that suffer from lactose intolerance. It also has 300mg of calcium.
4. Tofu
Half a cup of tofu has 250mg of calcium to help your bones, giving a boost of calcium to individuals that have lactose intolerance or those that do not eat animal products.
5. Frozen yoghurt
This frozen treat has about 100mg of calcium, making it a bone-healthy treat.
6. Cheese
Cheese is a great source of calcium for your bones and can be used in cooking, on a salad, with crackers, or enjoyed by itself. Different varieties of cheeses have differing amounts of calcium so be sure to check the nutritional information. Grated parmesan cheese, for example, has an overwhelming 1,376mg of calcium per cup! That’s more than your recommended daily amount and almost 5 times the amount of milk!
7. Broccoli
Each cup of chopped broccoli, boiled, contains more than 200mg of calcium, a great option for vegetarians looking to improve the health of their bones.
8. Collard greens
One cup of this vegetable has almost 350mg of calcium for your bones, better than a glass of milk! Foods like collard greens and broccoli show that you don’t just need dairy foods to increase the chances of healthy bones.
9. Oatmeal
Instant, flavoured oatmeal that’s been fortified has about 150mg of calcium, which is helpful for helping your children reach their daily amount of calcium to help them grow strong, healthy bones.
10. Chocolate pudding
Another healthy treat that’s great for kids, is each 1/2 cup serving of chocolate pudding made with a mix that has about 150mg of calcium.
