Salmon is a type of fatty fish that contains a wide range of bone-boosting nutrients including calcium, protein, vitamin D and omega-3 fatty acids. Both vitamin D and omega-3 fatty acids help increase the absorption of calcium in the body.
Regular consumption of salmon helps improve bone density and bone accumulation. At the same time, salmon is good for heart health.
Salmon can be grilled, poached or baked and you can easily incorporate it into a wide variety of healthy dishes.
Another excellent source of calcium and vitamin D is sardines. In fact, sardines contain as much calcium per serving as milk and dairy products. Sardines also contain a good amount of omega-3 fatty acids, phosphorus and vitamin B12.
As these little fish are perishable in nature, the most common way to enjoy sardines is from a can. The canned sardines can be added to pizza, salads or any mashed dish. In many places, sardines are also available in fresh form and they can be easily added to salads, pastas and sauces.
In addition to eating these superfoods for strong bones, it is essential to consume less salt (it may deplete calcium in the body), regularly expose your body to sunshine to give it the required dose of vitamin D and to indulge in regular weight-bearing exercises to enjoy healthy bones and strong muscles.
For more information on how to maintain strong bones, view this useful video explaining the importance of maintaining a healthy balance of calcium and magnesium in the body to promote bone health.