Introduction: Maintaining healthy bones is essential for people of all ages. Calcium and vitamin D play a crucial role in bone health, supporting bone maintenance and growth. In this article, we will explore some easily absorbed food sources that provide a high percentage of elemental calcium. Additionally, we’ll discuss the importance of vitamin K and D in supporting bone health.

Dairy Products: Dairy products are rich in calcium and are often easily absorbed by the body. Opt for low-fat or non-fat varieties to keep the saturated fat content in check. Some excellent choices include milk, yogurt, and cheese. Additionally, fortified dairy products can provide an extra boost of vitamin D.

Leafy Green Vegetables: Leafy greens such as kale, spinach, and collard greens are packed with calcium and are readily absorbed by the body. These vegetables also contain vitamin K, which is important for bone health. Including a variety of leafy greens in your diet can significantly contribute to your daily calcium intake.

Tofu and Tempeh: Soy products like tofu and tempeh are excellent plant-based sources of calcium. They are not only rich in calcium but also provide other essential nutrients. Look for calcium-fortified varieties to increase the overall calcium content.

Canned Fish with Bones: Certain types of canned fish, such as salmon and sardines, are not only high in calcium but also contain edible bones. These bones are a great source of elemental calcium. Canned fish also provides vitamin D, which enhances calcium absorption.

Almonds: Almonds are a nutrient-dense snack that contains calcium, vitamin D, and magnesium – all essential for maintaining healthy bones. They are an easily accessible and portable option for increasing your calcium intake.

Fortified Plant-Based Milks: If you follow a plant-based or dairy-free diet, fortified plant-based milks can provide a high percentage of elemental calcium. Look for varieties that are specifically fortified with calcium and vitamin D to support bone health.

Sesame Seeds: Sesame seeds are a versatile ingredient that can be added to salads, stir-fries, or used as a topping for various dishes. They are an excellent source of calcium and also contain magnesium, which aids in calcium absorption.