Calcium helps build and maintain strong bones and teeth. This mineral also plays a role in muscle contraction, nerve transmission, blood clotting, and heart rhythm regulation, contributing to bone health and reducing the risk of osteoporosis with age.

Adults typically require 800-1,000 mg of calcium daily, with needs potentially rising to about 1,200 mg for pregnant women and 1,300 mg for breastfeeding women. The following foods are either rich in calcium or contain nutrients that enhance the body's ability to absorb and utilize calcium.

Salmon

According to Health, salmon provides high-quality protein and vitamin D, a nutrient crucial for calcium absorption. This fish is also rich in omega-3 fatty acids, which can help reduce inflammation and support bone health. Incorporating salmon into a diet, especially when combined with calcium-rich foods like milk, yogurt, or green leafy vegetables, benefits bone health, particularly for middle-aged women and older adults.

Salmon is rich in vitamin D and healthy fats. Photo: Anh Chi.

Green leafy vegetables

Green leafy vegetables like spinach, kale, and amaranth provide abundant magnesium. Magnesium is a crucial mineral involved in converting vitamin D to its active form, thereby aiding effective calcium absorption and utilization. It also helps regulate bone-forming cells and maintain healthy bone density.

Probiotic and prebiotic-rich foods

Probiotics are live beneficial bacteria found in foods such as yogurt, kefir, and fermented products, which help maintain a balanced gut microbiota. Prebiotics, on the other hand, are fibers that serve as food for these beneficial bacteria, present in bananas, oats, onions, garlic, and various vegetables. A balanced gut microbiota enhances the absorption of minerals, including calcium, according to Very Well Health.

Eggs

Eggs are rich in high-quality protein, providing essential amino acids vital for building and maintaining bone tissue. The protein in eggs supports the formation of the collagen framework, the basic structure of bones, facilitating calcium deposition to enhance bone strength.

Vitamin D in egg yolks also aids the body's more efficient absorption of calcium from the intestines into the bloodstream. Eggs also provide phosphorus and other crucial micronutrients involved in bone mineralization.

Le Nguyen (Compiled)