Milk, yogurt, and cheese are sources of easily absorbed calcium.
In addition to calcium, this group of foods also provides protein that helps maintain the structure of bones and muscles. If you do not consume milk due to lactose intolerance or dietary habits, it is important to ensure that calcium is obtained from other sources in your diet.
4. Nuts and Seeds
Almonds, sesame seeds, chia seeds, and cashews are not the main sources of calcium, but they provide magnesium and many important micronutrients involved in bone metabolism.
In addition, nuts contain unsaturated fats that are beneficial for heart health. When consumed in moderate amounts, they help complete a balanced diet and support overall health.
