Milk is rich in calcium, which is good for bones. Vitamin D aids calcium absorption. A glass of low-fat or skim milk provides calcium and vitamin D.

Plant-Based Fortified Milk:

Almond, soy, and oat milk are fortified plant-based milk alternatives for lactose-intolerant and vegan people. Make sure kids get calcium and vitamin D for bone health.

Yogurt Smoothie:

Calcium and microorganisms in yogurt help absorb calcium. A bone-healthy smoothie is made with yogurt, your favorite fruits, and honey.

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A Green Smoothie:

Kale, spinach, and collard greens are rich in calcium and other bone-building elements. Make a nutritious green smoothie with fruits and Greek yogurt or almond milk.

Bone Broth:

Simmering chicken or beef bones for a long time makes bone broth. It's high in collagen, which builds strong bones. It makes a warming drink

Orange Juice:

Freshly squeezed orange juice contains vitamin C, which helps build collagen and bone. It boosts calcium absorption. For more calcium, try orange juice with calcium.

Date Shake with Tahini

Tahini, prepared from sesame seeds, is calcium-rich. Tahini, dates, almond milk, and honey make a delightful, calcium-rich smoothie.

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