Bone health is frequently neglected, despite its vital role in providing stability to our bodies. Proper care is crucial, and incorporating calcium-rich foods is key. While milk is a common recommendation, alternative sources are valuable, especially for those who don’t enjoy it. Dietician and Diabetes Educator Rohit Yadav from Central Command Hospital, Lucknow, suggests five calcium-rich foods for optimal bone health.
Broccoli: Dietician Rohit Yadav suggests that raw broccoli is a good calcium source, especially for those who don’t drink milk. Just one cup of raw broccoli contains up to 43 mg of calcium. Besides its calcium content, broccoli is rich in fibre, potassium, vitamin C, and vitamin E. Including broccoli in your diet not only helps fulfil your calcium requirements but also contributes to overall nutritional well-being.
Orange: Enjoying a delicious orange can also contribute to your daily calcium intake, offering up to 65 mg per fruit. Beyond calcium, oranges are a rich source of Vitamin C, making them a valuable addition to your diet that not only supports bone health but also boosts the body’s immunity.
Almonds: As per the dietician’s recommendation, incorporating almonds into your diet is an effective way to meet your calcium needs. Almonds offer numerous benefits to the body. It provides healthy unsaturated fats, protein, and fibre. Just half a cup of almonds can supply the body with up to 100 mg of calcium, making them a wholesome addition to promoting overall well-being.
Tofu: Tofu, a soy product, is recognized as a valuable addition to bone-friendly foods. Consuming tofu not only provides the body with calcium but also offers essential nutrients like protein, fibre, and iron. For those who prefer variety, tofu can be enjoyed in different ways, such as in curry, salad, or even as tofu tikka, resembling paneer.
Figs: Figs are not only rich in fibre but also packed with various minerals and vitamins. It contains vitamins A, B1, B2, calcium, manganese, phosphorus, and potassium. Notably, a medium-sized fig can contribute up to 55 mg of calcium, making it a nutritious and delicious addition to support overall health and bone strength.
By adding these calcium-rich alternatives to your diet, you can ensure that your bones receive the nutrients they need for strength and resilience.
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