🦴 Bone-Strengthening Nutrients
Sardines – High in calcium & vitamin D
→ Enjoy canned on toast or with lemon and herbs.
Kale – Vitamin K + calcium powerhouse
→ Add to smoothies or steam as a side.
Almonds – Magnesium + bone-supporting minerals
→ Snack on a small handful daily.
Fortified Milk – Great for vitamin D and calcium
→ Add to oatmeal or blend into smoothies.
Tofu – Calcium + protein, plant-based
→ Stir-fry with ginger and veggies.
🔥 Anti-Inflammatory Foods for Joints
Blueberries – Rich in antioxidants
→ Blend into yogurt or eat fresh.
Spinach – Magnesium + calming anti-inflammatory effects
→ Add to omelets, soups, or green drinks.
Walnuts – Omega-3s that support joint comfort
→ Sprinkle over oatmeal or enjoy raw.
Turmeric – Contains curcumin for joint relief
→ Stir into warm milk or golden tea.
Avocado – Healthy fats + potassium
→ Perfect for toast, salads, or smoothies.
🥄 Easy Ways to Add These to Your Day
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