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Consume dairy products
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Dairy products are an excellent source of calcium, protein and other essential nutrients. Not only do they help strengthen bones, but they can also support a healthy immune system.
Hydrating after exercise is also beneficial, as it helps replenish fluids and electrolytes in the proper balance. By adding milk, cheese, or yogurt to a post-workout snack, you can stay motivated longer and reach your fitness goals.
Vegetables
Vegetables come from all parts of a plant: leaves and stems, roots, tubers and bulbs to flowers. Some vegetables have multiple edible parts, such as beets or potatoes.
Green vegetables are an excellent source of calcium, potassium, vitamins C and A, and folic acid. Folic acid helps the body produce healthy red blood cells.
Dairy products such as low-fat yogurt contain 448 mg per serving (8 ounces or 1 cup). Fortified non-dairy milks, juices, or other dairy alternatives can also provide adequate sources of calcium.
Fruits
Calcium is a mineral essential for bone health and plays a role in blood clotting, muscle contraction and energy metabolism.
Fortunately calcium is readily available in a variety of foods. Vegetables, legumes and nuts - as well as calcium-fortified products - are excellent sources of this vital mineral.
Fruits are a great way to get extra calcium. Not only do they contain this nutrient, but they are also loaded with antioxidants.
Vitamin D
Vitamin D helps the body absorb calcium from food and maintain normal calcium levels in the blood. This is essential for strong bones, as a vitamin D deficiency can lead to rickets (softening of bones) in children or osteomalacia (soft bones) in adults.
Maintaining adequate levels of vitamin D through dietary consumption and sun exposure are the two main methods of increasing them. Unfortunately, people with darker skin often have lower concentrations of this nutrient as melanin acts as a barrier against sun exposure, preventing the production of Vitamin D.
