8 Calcium-Rich Snacks Dietitians Recommend for Better Bone Health

Real Simple • February 22, 2026 • health

Key Points:

Calcium is essential for strong bones and teeth, as well as kidney function, respiration, blood clotting, and vitamin B12 absorption, yet nearly half of Americans do not meet their recommended daily intake.
Adequate calcium consumption is crucial throughout life to prevent bone diseases like osteopenia and osteoporosis, with adult women needing 1,000-1,200 mg and men requiring 1,000-1,200 mg depending on age.
Calcium is a macro-mineral involved in nerve function, muscle contraction, and heart rhythms, and higher calcium intake has been linked to a lower risk of colorectal cancer.
High-calcium snack options include roasted chickpeas, chia seed pudding, Greek yogurt with almonds and berries,