Eat a well-balanced diet

Everybody knows that calcium helps build strong bones and teeth. In reality, many nutrients work together to build and strengthen bones. Apart from calcium, nutrients that play critical roles in bone nutrition include protein, phosphorus, magnesium, vitamins D, K and C. On the other hand, eating too much protein and sodium leads to the loss of bone density. So, to achieve optimal bone strength, eat a well-balanced diet using the Healthy Diet Pyramid as your guide. (Source: Singapore Health Promotion Board)

Food with high calcium

The richest food sources of calcium are dairy food such as milk, yoghurt and cheese. Other food that are good sources of calcium are fish with edible bones such as sardines and ikan bilis, tofu made with calcium salts, lentils, green leafy vegetables and calcium fortified food such as bread, biscuits and soybean milk. Eat a variety of these food to attain your daily calcium requirement each day.