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6. Canned Salmon
This is a great way to add calcium to your diet without breaking the bank. Canned salmon can have 232 mg of calcium in just ½ a can, including the bones. (It’s the bones that provides that calcium so be sure to eat them) Canned salmon is perhaps one of the most calcium rich, non-dairy foods available. Don’t get bent out of shape thinking about crunching bones. The process of canning softens the bones so they break apart easily and are virtually unnoticeable when mixed in the contents from the entire can. It’s the delicate, very edible bones in canned Alaskan salmon that are easily digested and rich in both magnesium and calcium.
Canned salmon is a super-rich source of vitamin D also, a vitamin that isn’t often present in most diets unless it’s eaten through dairy products. Vitamin D is essential for bone health since it helps the body to increase the absorption of calcium. Salmon is also a good source of phosphorus, a mineral that is important for strengthening the matrix of the bone.
Try cooking up some salmon cakes for dinner for a change and boost your bone health at the same time.