should make sure they obtain sufficient calcium from alternative food sources.
Nuts and Seeds
Foods such as almonds, sesame seeds, chia seeds, and cashews may not be the richest sources of calcium, but they supply magnesium and other valuable nutrients involved in bone maintenance.
They also
contain heart-friendly unsaturated fats. When eaten in moderation, nuts and seeds complement a balanced diet and contribute to overall well-being.
Fruits High in Vitamin C
Oranges, mandarins, grapefruits, guavas, and similar fruits are excellent sources of vitamin C.
Vitamin
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