5. Salmon 
Loaded with vitamin D and omega-3s that help the body absorb calcium.
How to consume: Grill or bake twice a week for best results.
6. Spinach 
A leafy green full of magnesium, calcium, and vitamin K—all crucial for strong bones.
How to consume: Add fresh spinach to soups, omelets, or green smoothies.
7. Kale 
This superfood is rich in calcium and antioxidants that protect bone tissue.
How to consume: Steam lightly or mix in a fruit smoothie.
8. Almonds 
A powerhouse of magnesium, which helps convert vitamin D into its active form.
How to consume: Eat 6–10 soaked almonds every morning.
9. Sesame Seeds 
High in calcium, phosphorus, and zinc for healthy bone formation.
How to consume: Sprinkle roasted sesame seeds over salads or cereals.
10. Tofu 
Contains plant-based calcium and is great for vegetarians.
How to consume: Add to stir-fries, soups, or smoothies.
11. Eggs 
Egg yolks are a natural source of vitamin D, crucial for calcium absorption.
How to consume: Eat one whole egg daily, preferably boiled or poached.
