Salmon and other fatty fish can provide a lot of nutrients beneficial to bone health. They contain calcium and vitamin D, which helps the absorption of calcium. They are also rich in omega-3 fatty acids. Studies have shown that fish oil supplements can reduce bone loss in elderly women and prevent osteoporosis.

2. nuts and seeds

Nuts and seeds are good for bone health in many ways. Walnuts and flaxseed are rich in omega-3 fatty acids. Peanuts and almonds both contain potassium, which can prevent calcium from losing from urine. Nuts also contain protein and other nutrients, which play an important role in building strong bones.

3. fig

If you want to choose a fruit that can promote bone growth, figs will undoubtedly top the list. Five medium-sized figs contain about 90 mg of calcium, as well as other nutrients that strengthen bones, such as magnesium and potassium. Fresh figs are not available every season, but dried figs are available all year round. The calcium content of dried figs is as rich as that of fresh figs. For example, half a cup of dried figs contains 1.20 mg of calcium.

4. syrup

Unlike refined sugar, syrup is an excellent source of calcium. 1 spoon of syrup contains 4 1 mg of calcium, so when making dessert, or drinking yogurt, cereal and milkshake, use syrup instead of the original honey.

5. milk

The best source of calcium is undoubtedly milk. 227 ml of milk, whether skim, low-fat or full-fat, contains 300 mg of calcium.

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