Opt for fortified plant-based milk such as almond, soy, or oat milk. Many of these alternatives are now fortified with calcium and vitamin D, providing a dairy-free option for bone health.
Some brands of orange juice are fortified with calcium and vitamin D. Check the labels to ensure that you are choosing a product that includes these bone-supporting nutrients.
Blend leafy greens like kale or spinach into a smoothie. These greens are rich in calcium and other vitamins and minerals that support bone health. Add fruits for sweetness and flavor.
Bone broth is a nutrient-rich option that provides collagen, calcium, and other minerals that support
Certain herbal teas, such as nettle tea, are rich in calcium and other minerals. Additionally, herbal teas can be a good alternative to sugary or caffeinated beverages that may leach calcium from the bones.
Coconut water is not only hydrating but also contains small amounts of calcium and magnesium. While it may not be a primary source, it can contribute to overall bone health.
Sesame seeds are a good source of calcium. You can make sesame seed milk by blending sesame seeds with water. This milk alternative provides a unique flavor and added nutrients.
Greek yogurt is rich in calcium and protein, making it a good choice for bone health. Create a smoothie by blending Greek yogurt with fruits and vegetables for added vitamins and minerals.