Milk is a leading dietary source of calcium for bone health, but other foods can provide it as well. While calcium is essential, bone strength depends on a combination of several minerals and vitamins, many of which are found in equal or greater quantity in food sources beyond milk.
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Certain dark leafy vegetables, such as kale and bok choy contain high levels of calcium. They are also low in oxalates, so their calcium is more readily absorbed and utilized by the body (bioavailability). While some other leafy greens, including spinach and collard greens, have high calcium content, their high oxalate content reduces their calcium bioavailability.
For example:
Along with calcium, these leafy vegetables are also rich in several minerals and vitamins, such as magnesium and vitamin K, which can help mineralize bones, protect bones against osteoporosis, and reduce oxidative stress (an imbalance in antioxidants and highly reactive free radical molecules in cells).
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Certain canned fish, such as sardines and salmon, when eaten with their bones, can provide calcium, vitamins (including vitamin D), protein, and omega-3 fatty acids.
Three ounces of canned sardines with bones contain 325 mg of calcium, while the same quantity of canned salmon with bones contains 180 mg.
Vitamin D supports calcium absorption and bone cell activity, while omega-3s and high-quality protein further support bone matrix formation and help reduce inflammation that can weaken bone over time. This combination helps to strengthen your bones and also prevent osteoporosis.
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Tofu made using calcium salts can provide calcium along with high-quality protein:
- Four ounces of tofu provides about 205 mg of calcium.
- Tofu is rich in other vitamins and minerals such as vitamin A, iron, and manganese.
- It is also a good source of isoflavones, which can reduce the risk of heart disease, bone mineral density loss, and estrogen-sensitive cancers, and improve blood sugar control.
- It can provide both complete protein (with all essential amino acids in optimal proportions) and minerals to improve bone strength.
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Certain nuts and seeds, such as almonds, sesame seeds, and chia seeds, are rich in calcium:
- One ounce or 23 almonds contains about 76 mg of calcium.
- One ounce of chia seeds (2 tablespoons) contains 179 mg of calcium.
- One tablespoon (9 grams) of sesame seeds contains 88 mg of calcium.
Moreover, they are packed with other minerals such as magnesium, phosphorus, and B vitamins, which help to prevent bone weakening and improve your overall bone strength.
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Edamame, also known as vegetable soybean, is eaten while it is still fresh and immature. It’s benefits include:
- A 1/3 cup serving of shelled edamame contains about 120 mg of calcium.
- Edamame is also packed with other minerals and vitamins, including magnesium, phosphorus, and vitamins A, E, and K.
- Consumption of edamame can reduce the risk of osteoporosis, especially among people during early menopause.
Along with a healthy diet, regular exercise can help strengthen your bones. The two most effective types of exercise for building bone strength are weight-bearing and strength training.
Weight-bearing exercise is any exercise you do on your feet that makes your bones and muscles work. A few common examples include:
- Brisk walking
- Jogging or running
- Dancing
- Stair climbing
- Tennis
- Badminton
Strength training exercises focus on adding resistance to movement so that your muscles work harder and become stronger over time. Such resistance exercises also put stress on bones and can help in bone-building.
