Calcium is a chemical that helps keep bones strong. To make sure you get enough calcium every day, eat low-fat milk, yogurt, and cheese.
Dark, leafy greens like spinach and kale are full of calcium, magnesium, and vitamin K, which make bones stronger and more dense.
Salmon and sardines have a lot of omega-3 fatty acids and vitamin D, which make it easier for the body to absorb calcium and lower the risk of bone loss.
Almonds, chia seeds, and flaxseeds are good snacks because they have calcium, magnesium, and phosphorus, which are important for strong bones.
Nuts and Seed
To improve your bone health, look for cereals, orange juice, and plant-based milk that have been enriched with calcium and vitamin D.