— Demetra Stamus

So that would be your foods that are high in calcium, magnesium, boron, zinc. So dark leafy greens are super helpful, um, for building bone health as our dairy products, if you can handle them. If you can't then, and you're using a plant-based ingredient, you would wanna make sure it's fortified with calcium as well. The, the bone health has a lot to do with, again, what's going in and what's not going in. So making sure you're not leaching calcium from your bone with, um, drinking like a lot of carbonated beverages, sodas, that kind of thing. 'cause that will take it out. Um, working with kids for many years, I, I always teach 'em that there's just so much calcium that you can store in your bones and about the age of like 22 ish, your bones close up, there's no more deposits, there's only taking things out of the bone, taking the calcium outta the bone. So you wanna make sure that you're not in a deficit. So really making sure that you keep track of that for people that have like more severe then they need to see a clinician about going on some certain types of medication. And, um, and, and also making sure that they're getting enough calcium in their diet, which comes from vegetables as, as well as it does from dairy products.