Broccoli
Every serving of broccoli serves your bones well. This cruciferous vegetable is a good source of calcium, and it’s also packed with vitamin K, a nutrient that is essential for the formation of osteocalcin (a type of protein found only in bone). A diet rich in vitamin K has been linked to a lower risk of fractures in some populations, so load up on this vegetable to help slow bone loss and reduce your risk of breaking a bone later in life. Because broccoli is high in fiber and low in calories, it can also help you manage your weight — nice bonus!
White Beans
White beans
In addition to being notably high in calcium, soluble fiber, folate, iron, and potassium — all nutrients that can reduce the risk of osteoporosis — white beans are also high in magnesium, a mineral that may play a supporting role when it comes to treating and preventing osteoporosis. Magnesium helps your body neutralize metabolic acids, absorb calcium, and maintain strong bone structure. Adding white beans to soups, stews, or salads is an easy and inexpensive way to get more of these fortifying nutrients into your meals.
Edamame
Edamame
To give your bone-mineral density a protein boost, try incorporating high-quality soy foods like edamame into your diet a few times each week. Besides calcium, edamame also delivers a dose of magnesium as well as potassium, another nutrient that helps maintain bone strength. Buy edamame in the pod and steam or microwave a cup’s worth, snap them open, and pop ’em in your mouth for a quick and delicious snack. You can also buy frozen, shelled edamame to toss into salads, stir-fries, and pasta recipes.
Tofu
Tofu Tofu, also referred to as bean curd, is a soy product that is made by coagulating soy milk and pressing the curds into blocks. When a calcium compound is used as the curdling agent, the tofu becomes a good source of calcium, which can help maintain healthy bones. Swap out lean meat for tofu in your favorite stir-fry, or try my Sweet-and-Sour Tofu-Veggie Stir-fry recipe. It’s loaded with nearly every bone-strengthening ingredient known to nutritionists!
Milk alternatives
Milk alternatives
We’re practically programmed to equate milk with bone health (just like we associate Angelina with Brad). But if you don’t like cow’s milk, there are plenty of terrific milk alternatives — such as almond milk, soy milk, and rice milk — that are fortified to contain the same amount of calcium and vitamin D as a glass of regular milk. Incorporate a milk alternative into a smoothie or enjoy in a bowl of whole-grain cereal to start your day off with a dose of bone-protecting ingredients.
Fortified waffles
Fortified waffles
Surprisingly, waffles can be a terrific part of your bone-building repertoire — but only the calcium-fortified type. Look for whole-grain varieties, then toast them and top with nonfat yogurt and fruit or a thin spread of natural nut butter and sliced bananas. Yum!
Almonds
You probably already know that almonds are rich in heart-healthy monounsaturated fats, but they’re also a good source of calcium and magnesium. What’s more, they contain fiber and protein, so they can help you feel full longer. Try adding two tablespoons of almonds to oatmeal, nonfat yogurt, or eat them as a snack.
Broccoli
Broccoli
Every serving of broccoli serves your bones well. This cruciferous vegetable is a good source of calcium, and it’s also packed with vitamin K, a nutrient that is essential for the formation of osteocalcin (a type of protein found only in bone). A diet rich in vitamin K has been linked to a lower risk of fractures in some populations, so load up on this vegetable to help slow bone loss and reduce your risk of breaking a bone later in life. Because broccoli is high in fiber and low in calories, it can also help you manage your weight — nice bonus!
