Calcium-Packed Foods 🐟🐄for Girls Who Want Stronger Bones💪 ...

Women are more prone to bone weaknesses than men – particularly after menopause. Osteoporosis is common among women over 50. So it’s best to build up bone strength and keep your bones healthy while you’re younger, and keep building them up as you age. And how to do it is to eat foods that contain the nutrients you need for strong bones, like these:

1. Milk

We all know that calcium is the cornerstone of healthy bones, and milk is undoubtedly the best source of calcium. Adults need up to 1,000mg of calcium a day, whereas women up to age 51 need 1,200mg of calcium daily. A single 8-ounce cup of low fat, skim, or whole milk will help you get 300mg of calcium. Milk also contains other nutrients required for healthy bones – the list includes riboflavin, magnesium, potassium, phosphorus, and vitamins B12 and D.