Almonds
Almonds are rich in calcium, an essential nutrient for strong bones and teeth. Plus, they contain magnesium and phosphorus which promote bone health while reducing the risk of osteoporosis and dental cavities, according to the Centers for Disease Control and Prevention.
Spinach
Spinach is an excellent source of calcium for bone health and also contains iron and magnesium to boost immunity. Additionally, it provides essential vitamins A and C to promote healthy skin. Additionally, its abundance of lutein and zeaxanthin helps protect the eyes from cataracts and macular degeneration. Zinc is an essential nutrient for strengthening the immune system. Zinc not only prevents infections, cancer and heart disease, but it is a powerful antioxidant that also reduces inflammation.
Chia seeds
If you are looking for a calcium-rich food to promote bone health and strength, chia seeds are an excellent choice. One ounce of these little seeds provides 180 milligrams of calcium -- or 18 percent of the recommended daily amount. Chia seeds contain manganese, an important mineral that plays an important role in calcium absorption and bone metabolism. Studies have shown that a lack of this mineral can lead to osteoporosis - a degenerative bone disease in which bones break down easily.
Soya milk
Soy milk is an excellent source of protein and contains essential vitamins, minerals and polyunsaturated fats that support cardiovascular health. It helps keep cholesterol levels in check and provides a good source of potassium which has been linked to lower blood pressure. Soy milk may be beneficial for bone health, particularly among postmenopausal women. Studies have shown that it increases calcium levels in bones and reduces the risk of osteoporosis.
