Milk, cheese, and yogurt are excellent sources of calcium and protein, essential for building strong bones and muscles.
Spinach, kale, collard greens, and broccoli are rich in calcium and other nutrients like vitamin K, which is important for bone health.
Salmon, sardines, and mackerel are packed with omega-3 fatty acids, vitamin D, and protein, all beneficial for bone and muscle health.
Chicken breast, turkey, lean beef, and tofu are rich in high-quality protein, aiding muscle repair and growth.
Brown rice, quinoa, oats, and whole-grain bread contain magnesium and other nutrients that support bone health and muscle function.
Almonds, walnuts, chia seeds, and flaxseeds provide healthy fats, magnesium, and protein that contribute to bone health and muscle function.
Eggs are a source of protein, vitamin D, and other nutrients beneficial for muscle strength and bone health.
Foods fortified with calcium and vitamin D, such as fortified cereals, orange juice, and plant-based milk alternatives, can be beneficial for bone health.