Milk, yogurt, and cheese are easily absorbed sources of calcium.
In addition to calcium, these foods also provide protein, which helps maintain bone and muscle structure. If you don't consume milk due to lactose intolerance or your dietary habits, it's important to ensure you get calcium 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 do provide magnesium and many important micronutrients that play a role in bone metabolism.
In addition, nuts contain unsaturated fats that are beneficial for cardiovascular health. When consumed in moderation, they contribute to a balanced diet and promote overall health.
5. Fruits rich in vitamin C
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