by Caffilla cafe & Smoothie co.
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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 for each day.

Let’s look at some foods high in calcium to build strong bones.

  • Milk and Yogurt

milk and yogurt are foods high in calcium
Undoubtedly, milk and some yogurt — these two have about 400 milligrams of calcium per serve.
  • Almonds

Almonds are very high calcium rich foods
1 cup of almonds contains 242 milligrams of calcium


  • Boiled Collard

food rich in calcium
1 cup of boiled collard greens contains 267 milligrams of calcium 

  • Cheese


food rich in calcium
just two slices of cheese contain 402 milligrams of calcium 
  • Chia Seeds are foods high in calcium


food rich in calcium

one troy of chia seeds contains 179 milligrams of calcium 

  • Kidney Beans


food rich in calcium
one cup of kidney beans contains 263 milligrams of calcium
  • Soybean


food rich in calcium
one cup of raw soybeans contain 515 milligrams of calcium 
  • Sardines


food rich in calcium
1 can of sardines contains 569 milligrams of calcium

  • Turnip Greens


food rich in calcium
one cup of turnip greens contain 197 milligrams of calcium 


foods high in calcium
just 3 tablespoons of sesame seeds contain 263 milligrams of calcium

There are also some fortified products


  • fortified cereal, 
  • a fortified bread
  • fortified orange juice. 


Those are incredible reach to get calcium in your diet as well.

Some vegetables are high in calcium, 


  • kale 
  • broccoli 


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 build milk that is enhance 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 sure build strong, healthy bones.




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