Calcium-Rich Foods for Better Bone Health

Calcium-Rich Foods for Better Bone Health


Hi, I’m Ursula Ridens, registered dietitian
at Sharp HealthCare. Today we’re going to be talking about boosting your bone health.
Bones play an important role in our health by anchoring our muscles, storing calcium
and protecting our organs. Adults need about 1,000 to 1,200 milligrams of calcium per day.
Let’s look at some foods that are high in calcium to build strong bones. Here we have some milk and some yogurt — both of those have about 300 milligrams of calcium per serving. Cheese is also a great source
of calcium with about 150 milligrams. There are also some fortified products, like fortified
cereal, fortified breads and fortified orange juice. Those are great ways to get calcium
in your diet as well. Some vegetables are high in calcium, like
kale and broccoli — and some toppings like almonds and sesame seeds. So now that you know all about the foods that are packed with calcium, it’s also important to know foods that are high in vitamin D can
help you to absorb calcium into your bones. Those include milk that is fortified with
vitamin D as well as fatty fish. Some foods can actually deplete calcium from your bones, like diets that are too high in protein or too high in sodium — as well
as drinking too much caffeine or dark-colored sodas with phosphoric acid. By following these easy tips, you’re sure
build strong, healthy bones.