Just half a cup of calcium-enriched tofu contains more than 400 milligrams of calcium. This nutritional powerhouse has other bone-building benefits, too. Research suggests that isoflavones, which are plentiful in tofu, may make soy useful in warding off bone disease in women after menopause.

Creamy and light, these legumes are a great source of calcium and iron. Add them to soups or make your own hummus with white beans. 100 g of black gram dal has around 200 mg of calcium. Also soyabean, lima beans and lentils can be included in one’s daily diet to get the required quota of calcium for both teeth and bones.

Some ready-to-eat cereals are fortified with vitamin D. Check the labels and look for products that have at least 10 per cent of the daily value of this important nutrient.

Just 1.5 ounces of cheddar cheese contains more than 30 per cent of your daily value of calcium, so enjoy in moderation. Cheese also contains casein, which helps in fortifying your tooth’s surface. Hence, if you are prone to cavity, start chewing a small piece of cheese to prevent decay.

No surprise here, milk is another excellent source of calcium. Calcium helps protect your teeth against periodontal (gum) disease and keeps your jaw bone strong and healthy. Since women are more likely to get periodontal disease if they don’t absorb enough calcium from their daily diet, it’s especially important for eat and drink plenty of calcium–rich foods. Drinking low–fat or nonfat (skim) milk will help you gain the most nutrients without the extra artery–clogging fat of whole milk. Most brands of milk are fortified with vitamin D, another nutrient essential for bone health. If you’re not a dairy fan or are unable to tolerate lactose, look for a fortified soymilk, or try a lactose-free milk.

Citrus fruits have vitamin C, which has been shown to help prevent bone loss. A glass of fresh-squeezed OJ doesn’t have calcium or vitamin D, but it’s often fortified to contain these nutrients. Also, studies have shown that the ascorbic acid in OJ may help with calcium absorption, so you may be more likely to get the benefits of this fortified drink.

Salmon and other types of fatty fish offer an array of bone-boosting nutrients. They contain vitamin D, which helps your body use calcium, and omega-3 fatty acids, which may also aid bones.

They’re the most nutritionally dense nut , packing a crazy amounts of nutrients per calorie and ounce. Aside from calcium, they also contain potassium, vitamin E, and iron. Just watch out for portion size!

Dark leafy greens like spinach are a great source of calcium.Dark green leafy veggies like spinach and bok choy are good sources of calcium. The alkaline effect of eating a diet rich in these vegetables will help you to strengthen your bones and promote bone growth by preventing calcium loss. Also, the plant sterols (steroid hormones) are converted to a hormone, calciferol, required for calcium absorption.

Yogurt is an excellent source of calcium. Many brands contain about 40 percent of daily calcium needs based on an 8-oz. serving. (We recommend low-fat and fat-free.) Plus, yogurt is a tasty and versatile food. Have it for breakfast topped with two tablespoons of granola, as a snack on its own, or create a terrific healthy dessert

Text: Bauer/ Good Health/ Additional Reporting: Shenielle Aloysis