4. Dark Leafy Greens
Dark leafy greens are known to be excellent sources of calcium, such as kale, Chinese cabbage, bok choy, collard greens and turnip greens. Just one cup of cooked turnip greens, contains around 200 milligrams of calcium, which is 20-percent of your daily recommended intake.
What dark greens also contains is vitamin K, which is known to reduce the risk of osteoporosis. Although spinach can be included in this group of vegetables, what it also contains is the element oxalic acid, which makes it difficult for the human body to absorb calcium.
Fresh salmon, along with other fatty fish such as mackerel and sardines, are known to be excellent sources of vitamin D. What just one 3-ounce fillet of fresh salmon does, is contains over 100-percent of the daily recommended amount.
While fresh remains the best way to consume fish, what’s also found beneficial is canned salmon. The reason for this, is because they’re packed with their bones, which provides high amounts of calcium. What just 3 ounces offers is over 180 milligrams of nutrients.
2. Omega Fortified Eggs
Although eggs aren’t a good source of calcium, what they provide is vitamin D and protein. What just one egg yolk contains, is around 6-percent of the daily recommended intake. The egg whites are an excellent source of protein. So combined, eggs offer superior bone-boosting benefits.
What eggs also contain is phosphate. What’s known, is that what calcium needs is phosphate to maximize its bone-strengthening properties. So consuming eggs and other phosphorus rich foods such as lean meat, combined with calcium rich foods, does is keeps the skeletal system strong.
1. Dairy Products
Natural dairy products are well known sources of calcium. What many are also fortified with is vitamin D, making them beneficial for maintaining strong bone health. What just one cup of milk contains, is around 30-percent of the daily recommended intake of calcium.
What one cup of Greek yogurt contains, is around 42-percent of the daily recommended amount. Although cheese isn’t a good source of vitamin D such as milk and yogurt are, what just 2 ounces of cheddar offers, is around 30-percent of the daily recommended amount of calcium.