Calcium is essential for women’s bone health throughout their lives, and sometimes natural sources are preferred over synthetic supplements.
Here are five natural sources of calcium suitable for women of all ages
Dairy Products
Dairy products like milk, yogurt, and cheese are rich sources of calcium. They also contain other nutrients like vitamin D, which aids in calcium absorption. Opt for low-fat or non-fat varieties if you’re concerned about saturated fat intake.
Leafy Green Vegetables
Dark, leafy greens such as kale, collard greens, spinach, and broccoli are excellent sources of calcium. These vegetables are also packed with other essential nutrients and are low in calories, making them an ideal choice for women of all ages.
Seeds
Certain seeds are high in calcium. For instance, chia seeds, sesame seeds, and poppy seeds are all good sources. These can be easily incorporated into your diet by sprinkling them on salads, yogurt, or adding them to smoothies.
Almonds
Almonds are not only a good source of healthy fats but also contain calcium. They make for a convenient and tasty snack option. Almond milk is also available as a dairy alternative fortified with calcium.
Fish with Edible Bones
Some types of fish, such as canned salmon and sardines, are rich in calcium because they contain edible bones. These bones are soft and can be easily consumed along with the fish. Incorporating these fish into your diet provides not only calcium but also omega-3 fatty acids.
Remember, it’s important to balance calcium intake with other nutrients like magnesium and vitamin D, as they play a crucial role in calcium absorption and bone health.