As we age, our bones naturally become more fragile due to shifts in how our bodies maintain bone density. In youth, the body builds new bone faster than it breaks down old bone, but over time, this balance reverses. When bone loss begins to outpace bone formation, it can lead to osteoporosis — a silent condition that often goes unnoticed until a fracture occurs.
To help prevent this, it’s important to take early steps to protect your bone health. One of the most effective ways is through a diet rich in natural calcium.
Calcium plays a crucial role not only in building and maintaining strong bones but also in supporting nerve function, muscle movement, and a healthy immune system. A lack of calcium can lead to poor development in children, weakened immunity, and increased risk of illness. For older adults, calcium deficiency is a leading cause of osteoporosis and symptoms such as back pain, spinal discomfort, and reduced height.
Fortunately, several natural foods are especially rich in calcium and easy to add to your everyday meals. Below are four excellent sources that can help strengthen your bones and support overall health.
Cheese is a concentrated source of bone-friendly nutrients
Cheese is a nutrient-dense food made from milk, offering a rich supply of calcium, protein, probiotics, and essential vitamins. Compared to milk, cheese often contains significantly more calcium per gram, making it an especially valuable option for children in their growth years and older adults who need extra support for their bones.
In addition to calcium, cheese provides beneficial lactic acid bacteria that aid digestion, along with healthy fats and vitamins. However, because it’s also calorie-dense, it’s best enjoyed in moderation to avoid digestive discomfort or unwanted weight gain.
Dried shrimp offers a powerful calcium boost
Dried shrimp — sometimes referred to in Chinese cuisine as “shrimp skin” — is one of the most calcium-rich foods available. Just 100 grams can contain up to 1,000 milligrams of calcium. These small shrimp are boiled and sun-dried, creating a shelf-stable food that’s also high in minerals like potassium and iodine.
Compared to fresh shrimp, dried shrimp is more affordable, easier to store, and lower in fat. It’s a great option for children, pregnant women, and others who need a calcium boost for growth and development.
Kelp provides both iodine and calcium
Kelp, a type of brown seaweed, is best known for its high iodine content, which supports healthy thyroid function. But it also happens to be a good source of calcium. Including kelp in your meals can help address calcium deficiencies and contribute to stronger bones.
That said, kelp should be consumed in moderation. Excessive iodine intake can overstimulate the thyroid and lead to hyperthyroidism — an overactive thyroid condition. Individuals with thyroid concerns, digestive sensitivities, or those who are pregnant or breastfeeding should be cautious with their intake.
Sesame paste is a plant-based source of calcium
Made from ground sesame seeds, sesame paste — also known as tahini — is a flavorful and nutritious spread packed with protein, healthy fats, and various vitamins and minerals. Among its many health benefits, sesame paste is especially valued for its calcium content.
Regularly incorporating sesame paste into your meals can help prevent calcium deficiency-related conditions such as osteoporosis and rickets. It can be used in sauces, dressings, or simply spread on toast, making it a versatile and easy addition to any diet — especially for those following a plant-based lifestyle.
Support bone health with the right calcium-rich foods
Calcium is essential for maintaining healthy bones and overall wellness. While supplements are available, getting calcium through natural foods is often a safer and more effective approach.
Whether you prefer dairy, seafood, plant-based options, or sea vegetables, these four calcium-rich foods — cheese, dried shrimp, sesame paste, and kelp — can help you meet your body’s needs. By choosing the sources that fit your diet and lifestyle, you can build stronger bones and support long-term health at every age.
Translated by Patty Zhang
Follow us on X, Facebook, or Pinterest
