Calcium-Packed Foods ๐ŸŸ๐Ÿ„for Girls Who Want Stronger Bones๐Ÿ’ช ...

Women are more prone to bone weaknesses than men โ€“ particularly after menopause. Osteoporosis is common among women over 50. So itโ€™s best to build up bone strength and keep your bones healthy while youโ€™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

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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 โ€“ the list includes riboflavin, magnesium, potassium, phosphorus, and vitamins B12 and D.

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