Eggs are a source of high-quality protein and offer a small amount of vitamin D.Protine is very important for bones because strong muscle mass helps
maintain a better balance and thus reduce the risk of falling –, which is the leading cause of fractures in older adults.

Therefore, although eggs are not the primary source of calcium, they still have an indirect role to play in protecting the health of the bones and joints.

2. Lehtivihannekset

Vegetables, such as kale, Chinese bean, amarantine leaves and spinach, are rich in important micro-nutrients for bone. Journal vegetables contain
vitamin K, which is involved in a skeletal mineralization process through a protein called osteocalcine. They also offer magnesium, which is a mineral necessary for the skeletal structure and vitamin D metabolism.

Some vegetables, such as kale or bok choy, also contain a fairly good amount of calcium. However, the absorption of calcium varies between different vegetables, so it is best to eat a variety of leaf vegetables instead of trusting only one type.

3. Maito ja maitotuotteet

Milk, yogurt and cheese are easily absorbed from the sources of calcium. In addition to calcium, these foods also
contain protein that helps maintain the structure of bones and muscles. If you do not use milk due to lactose intolerance or eating habits, it is important to ensure that you receive calcium from other sources of your diet.

4. Pähkinät ja siemenet

Mantles, sesame seeds, chiae seeds and cashew nuts are not the most important sources of calcium, but they offer magnesium and many important micro-nutrients involved in bone metabolism.

In addition, nuts contain unsaturated fats that are useful for heart health. When consumed in reasonable amounts, they help complement a balanced diet and support general health.

5. C-vitamiinipitoiset hedelmät

Fruit, such as oranges, grapefruit, mandarin and guavas, offer vitamin C that is necessary for the synthesis of collagen.

Collagen is a fundamental part of bone tissue that helps bones not only to remain strong but also to maintain flexibility and endurance. As a result, the bone structure is better maintained over time.

6. Rasvainen kala

Fish, such as salmon, mackerel and sardines, offer many benefits to bone health.

They offer vitamin D, which is very important to help the body absorb calcium effectively. In addition, the fish contains high-quality protein and omega-3 fatty acids that support heart health and help reduce body inflammation.

If the body lacks vitamin D, it still has difficulty sucking calcium well, even if there is plenty of diet. Therefore, eating fatty fish around 2 – 3 meals a week is a very good choice for bone and joint health.