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Yogurt and dairy products
Calcium is a vital component of bone structure. According to the US National Institute of Arthritis, Musculoskeletal, and Skin Diseases (NIAMS), milk, yogurt, and cheese are good sources of calcium. Many products are also fortified with vitamin D, which helps the body absorb calcium more effectively.
Beyond bone health, yogurt provides protein, an essential nutrient for maintaining muscle mass and musculoskeletal strength as people age.
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Salmon
Salmon benefits bone health due to its natural vitamin D content. Vitamin D helps the body absorb calcium from food and maintain appropriate calcium levels in the blood. This is a good option for individuals with lactose intolerance or those looking to diversify their food sources.
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Dark leafy greens
Vegetables like kale, bok choy, spinach, and broccoli are rich in vitamin K, magnesium, and a certain amount of calcium. Vitamin K is involved in forming proteins essential for bone structure, while magnesium helps the body utilize vitamin D more effectively.
An article in the Times of India also highlighted leafy green vegetables as a food group that should be regularly included in the diet after age 40 to support long-term bone health.
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Tofu, soy milk
These are both high-quality plant-based protein sources. According to the Mayo Clinic, individuals who do not consume dairy can still supplement calcium through foods like tofu, soybeans, and calcium-fortified products. Additionally, protein from soybeans contributes to maintaining muscle strength, helping reduce the risk of falls and fractures in older adults.
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Almonds and chia seeds
Nuts do not contain as much calcium as dairy, but they are a source of magnesium, phosphorus, and healthy fats. These are all nutrients involved in forming and maintaining bone structure.
According to Eatingwell, nuts are a food group that should be regularly added to support bone health. Almonds, chia seeds, or flaxseeds can be added to yogurt, oatmeal, or smoothies to boost the nutritional value of meals.
Bao Bao (Compiled)
Photo: Bao Bao
