Kale
Kale, a leafy green, is a calcium-packed vegetable. A single cup of cooked kale offers approximately 94 milligrams of calcium, contributing to your daily intake. Beyond calcium, kale is rich in vitamin K, supporting bone health by aiding in bone mineralization. Including kale in salads, smoothies, or sautés not only enhances your calcium intake but also adds a vibrant, nutritious element to your meals. [2]
Sardines
Sardines, often overshadowed by larger fish, are a nutrient-dense marvel, especially regarding calcium. A three-ounce serving packs an impressive 325 milligrams of calcium, making it a valuable addition to your bone health. Beyond calcium, sardines offer a robust dose of omega-3 fatty acids, renowned for their anti-inflammatory properties. This dual nutrient punch contributes not only to bone strength but also to overall cardiovascular health.
To incorporate sardines into your diet, consider enjoying them on whole-grain crackers for a satisfying snack. Alternatively, elevate your pasta dishes by adding sardines. This will infuse your pasta with a rich flavor profile and a calcium boost. [3]
