Chia Seeds
Chia seeds, often celebrated for their versatility, are more than adaptable. These tiny seeds are calcium-rich, offering approximately 179 milligrams of calcium per ounce. Beyond their calcium content, chia seeds stand out for their omega-3 fatty acids, contributing to anti-inflammatory effects that benefit bone health.
Incorporating chia seeds into your diet is effortless. Try adding them to yogurt for a delightful crunch or blending them into smoothies for a nutrient-packed twist. One appealing option is creating a chia pudding—a simple mixture of chia seeds and your preferred liquid left to set overnight. This not only provides a calcium-rich treat but also introduces a delightful texture to your culinary repertoire. [4]
Parmesan Cheese
Parmesan cheese, with its bold flavor and distinctive texture, is another cheesy pleasure that contributes significantly to your calcium intake. A one-ounce serving delivers around 331 milligrams of calcium, making it a notable addition to bone health. In addition to calcium, Parmesan is a reliable source of protein, essential for the overall health of your bones.
Sprinkle Parmesan generously on salads to elevate their taste and nutritional content. When added to pasta dishes, Parmesan not only enhances flavor but also introduces a satisfying texture. By incorporating Parmesan into your meals, you not only enjoy its rich taste but also fortify your bones with a calcium-rich dairy delight. [5]
