Chia seeds
Chia seeds are an excellent source of calcium, magnesium and phosphorus, and we only need a small amount to get numerous nutrients. One tablespoon contains 95mg of calcium.
They are also rich in omega-3 fats, which help reduce inflammation. This is particularly important, because chronic inflammation can cause the body to break down old bone tissue faster than it can rebuild it. Over time, this imbalance can increase the risk of osteoporosis. In animal research, rats fed chia seeds for over a year had better bone mineral content than those on a standard diet. While the findings are promising, more research is needed to understand if the same effect would occur in people.
Dried fruit like prunes and figs
You may not immediately think of dried fruit when it comes to bone health, but foods such as figs and apricots are rich in calcium – two dried figs contain about 100mg of calcium. Fresh fruit can also be a source, with one orange containing about 50mg.
