Sardines are an excellent source of calcium as they are full of soft, edible bones.
Osteoporosis is a condition caused by brittle bones that fracture or break easily. Broken bones take time to heal, depending on your age; and the possibility of further fractures is very real. Women are more prone to osteoporosis because their bone mass is smaller to start with and decreases after menopause
Get enough calcium and vitamin D
Aim to get enough calcium daily. Vitamin D (sunlight is a natural source) is important too, as it helps the body to absorb calcium better. People at different ages require different amounts of calcium, so talk to a pharmacist or your doctor about supplements.
The best sources of calcium are found in these foods
Food Type | Standard Serving Size | Calcium Per Portion (Mg) |
Yogurt | 1 tub (200g) | 340 |
Milk (in general) | 1 cup (250ml) | 290-325 |
Milk Powder (non-fat) | 3 dsp (21g) | 250 |
Kai Lan (cooked) | 1 cup (100g) | 230 |
Cheddar Cheese | 1g slice (18g) | 210 |
Tau Kwa (soya bean curd) | 1 large (90g) | 200 |
Sardines (with bones) | 1 fish (75g) | 175 |
Yellow Dhal | 1/2 cup (100g) | 170 |
Spinach (cooked) | 1 cup (100g) | 100 |
Ikan Bilis without Head (dried) | 2 tbs (15g) | 80 |
Chye Sim (cooked) | 1 cup (100g) | 70 |
Ice Cream | 1 scoop (50g) | 65 |
Brocolli (cooked) | 1 cup (100g) | 40 |
Soya Bean Milk | 1 cup (20ml) | 25 |
Do some weight-bearing and resistance exercises
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