Milk is a well-known calcium source for bone health, but it is not the only option. Many other foods provide comparable or even higher levels of calcium, along with crucial vitamins and minerals, boosting bone strength.

Dark leafy greens

Dark leafy greens, such as kale and bok choy, are rich in calcium and low in oxalates, which can hinder calcium absorption. This makes the calcium in these vegetables more readily available to the body. For instance, one cup of cooked kale provides about 179 mg of calcium, while bok choy offers approximately 169 mg. These greens also contain magnesium and vitamin K, which promote bone mineralization, reduce osteoporosis risk, and limit oxidative stress.

Canned fatty fish

Canned sardines and salmon, especially when consumed with bones, are excellent sources of calcium, vitamin D, protein, and omega-3s. Vitamin D enhances calcium absorption, while omega-3s and protein support bone structure and reduce inflammation, a factor that can weaken bones. An 85 g serving of sardines contains 325 mg of calcium, and salmon provides 180 mg.

Tofu

Tofu delivers both calcium and high-quality protein, with approximately 205 mg of calcium in a 113 g serving. It also contains vitamin A, iron, manganese, and isoflavones. These compounds may reduce the risk of heart disease, bone loss, and help manage blood sugar.

Nuts

Almonds, sesame seeds, and chia seeds are rich in calcium. For example, 23 almonds provide about 76 mg of calcium, two tablespoons of chia seeds offer 179 mg, and one tablespoon of sesame seeds contains 88 mg. Nuts also supply magnesium, phosphorus, and B vitamins—nutrients vital for maintaining bone density and overall bone health.

Edamame

Edamame, or young soybeans, is rich in calcium and other micronutrients. A one-third cup serving of edamame contains 120 mg of calcium, along with magnesium, phosphorus, and vitamins A, E, and K. These nutrients help lower the risk of osteoporosis, particularly in women during perimenopause.

By Bao Bao (Source: Health)

Photos: Bao Bao, Bui Thuy, AI