Strong bones are essential not just for physical stability but for overall health and well-being. Keeping your bones healthy is essential, especially as you age. Calcium is a key mineral that helps build, develop, and maintain strong bones.

While you can get calcium from various foods, certain beverages can help you get the required daily intake of calcium. Let’s explore some of the best beverages that promote and maintain strong bones.

Milk

Milk is a rich source of calcium, making it the top beverage choice for building healthy bones. One cup of milk contains around 300 mg of calcium, which is about 30% of the daily recommended intake.

Additionally, milk is an excellent source of vitamin D, which helps the body absorb calcium better. Including milk in your daily diet can provide you with a quick boost of nutrients that your bones need.

Fortified Plant-Based Milk

If you’re lactose intolerant or vegan, fortified plant-based milks can be an excellent substitute for milk. Most plant-based milk, like soy or almond milk, is often fortified with calcium and vitamin D.

These calcium-fortified versions offer health benefits similar to cow’s milk, with a lower calorie count, making it a healthier option for those looking to manage their weight.

Low-Fat Yogurt

Low-fat yogurt is another dairy product that’s rich in calcium and provides a great way to get your daily dose of this essential nutrient.

One cup of plain yogurt contains roughly 300 mg of calcium while also being packed with probiotics that support gut health. Low-fat yogurt is an excellent source of calcium and other bone-strengthening minerals like zinc and potassium.

Fortified OJ

Fortified orange juice is another excellent source of calcium and vitamin D. One cup of fortified OJ contains around 350 mg of calcium, which is about 35% of the daily recommended intake.

The vitamin C in the orange juice helps the body absorb calcium, and the fortified vitamin D increases bone density. However, other fruit juices may contain added sugars that can harm your bones. Hence, it is advisable to always read the labels before purchasing fortified fruit juice.

Green Tea

A cup of green tea contains around 5mg of calcium. While it may not seem like much, it can still contribute to your daily intake of calcium. Green tea is also rich in antioxidants that protect the bones from damages caused by free radicals.

Additionally, green tea has anti-inflammatory properties that help reduce inflammation, which can contribute to healthy bones.

Bone Broth

Bone broth is made by boiling animal bones that are rich in calcium, magnesium, and phosphorus. This broth is highly nutritious and can provide a healthy dose of essential nutrients needed for strong bones.

Bone broth is also rich in collagen, which helps support joint health and bone density. Additionally, bone broth is a great source of protein needed to build and repair bones.

Sardines

Sardines are oily fish that are rich in Omega-3 fatty acids, vitamin D, and calcium. A small can of sardines contains around 325 mg of calcium, which is around 30% of daily recommended intake.

Additionally, the Omega-3 fatty acids in sardines help reduce inflammation, which has a positive effect on bone density and health.

Almond Milk

Almond milk is low in calories and rich in calcium and vitamin D. One cup of almond milk contains around 450 mg of calcium, which is around 45% of the daily recommended intake.

Almond milk is also rich in vitamin E and magnesium, which help support bone health. Additionally, almond milk is lactose-free, making it an excellent option for those who are lactose intolerant.

Coconut Water

Coconut water is a low-calorie beverage that’s rich in essential minerals like potassium, magnesium, and calcium. One cup of coconut water contains around 60mg of calcium, making it a good source of bone-building minerals.

Additionally, coconut water is rich in antioxidants that help protect the bones from damage caused by free radicals.

Conclusion

Keeping your bones healthy is essential for a healthy life. Calcium is a vital mineral that supports bone health, and including calcium-rich beverages in your diet can help you get the necessary daily intake.

Other factors that can help maintain strong bones include regular exercise, getting enough vitamin D, and maintaining a healthy diet that is rich in various vitamins and minerals. Incorporating these beverages into your diet can help you maintain strong bones and promote overall health.