Power Up Your Bones: 15 Supercharged Foods For You!

2 Mins read

Discover the secret to strong bones with our list of 15 supercharged foods! From dairy delights like milk and cheese to leafy greens, these nutrient powerhouses will keep your skeletal system in top shape. And don’t miss out on the surprising addition of the best peanut butter for a delicious twist of calcium-packed goodness. Get ready to fortify your bones and indulge your taste buds!

Role of Calcium in Bone Health

Calcium is a vital mineral that performs many important functions in our bodies, with one of the main roles being the formation and strength of our bones.

  • It is present in our bones in large amounts, giving them structure and stability while also serving as a storage reservoir for calcium that our body can utilise when needed.
  • Apart from the bones, calcium is also found in our blood, muscles, and other tissues, where it is involved in various essential processes such as muscle contractions, nerve signalling, and maintaining proper blood pressure.
  • Ensuring an adequate calcium intake is crucial for our overall health and well-being.
  • While dairy products are a well-known source of calcium, many other foods can help us maintain healthy calcium levels.
  • Various calcium-rich foods are important to meet our daily requirements and support optimal bone health.

Supercharged Foods for Optimal Calcium Intake

Incorporating these foods into your diet supports bone health and provides other essential nutrients. You can ensure you’re getting a healthy dose of calcium by including seeds, cheese, yoghurt, sardines and canned salmon, and beans and lentils in your meals.

  1. Seeds: These tiny powerhouses are packed with essential nutrients, including calcium. Poppy, sesame, celery, and chia seeds are excellent sources of calcium. For example, just 1 tablespoon of poppy seeds contains 10% of your daily calcium needs.
  2. Cheese: Most cheeses are rich in calcium. Parmesan cheese tops the list, providing 19% of the daily recommended calcium intake per ounce. Soft cheeses like Brie offer around 4% calcium content. Cheese also provides protein; certain types are easier for lactose-intolerant people to digest.
  3. Yoghurt: A great calcium source, yoghurt provides 23% of the daily value in just one cup. It’s also rich in probiotics, which support immune function and enhance nutrient absorption. Low-fat yoghurt may have an even higher calcium content, making it a healthy choice.
  4. Sardines and canned salmon: These oily fish contain edible bones loaded with calcium. A 3.75-ounce can of sardines provides 27% of the daily calcium value, while 3 ounces of canned salmon with bones supply 19%. Additionally, they offer high-quality protein and beneficial omega-3 fatty acids.
  5. Beans and lentils: Besides being rich in fibre, protein, and various micronutrients, beans and lentils also contribute to calcium intake. Winged beans, for instance, contain 19% of the daily recommended calcium value in just one cooked cup. White beans are another good option, offering 12% of the daily value in one cooked cup.

Remember, calcium is crucial not only for strong bones but also for overall health. So, power up your diet with these delicious and nutritious foods, and enjoy the benefits of stronger bones and beyond.


Addition of these foods into your diet is vital for strong bones and overall health. From seeds to dairy products, sardines to beans, these nutrient powerhouses offer a delicious way to meet your daily calcium needs. By choosing calcium-rich foods, you can fortify your bones and enjoy various additional health benefits.

Discover the secret to strong bones with our list of 15 supercharged foods for a tasty way to fortify your skeletal system. Certainly! If you have any comments or additional questions, please feel free to add them below.

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