Go darker with your greens.
Nothing beats calcium for your bones. Sure, you’ll catch on from dairy, but it’s also found in many vegetables. Why not do both? One great choice: dark leafy greens like bok choy, Chinese cabbage, kale, collards, and greens. One cup of cooked greens has about 200 milligrams of calcium (20% of your daily goal). On top of that, dark greens even have vitamin K, which may reduce your risk of osteoporosis.
This spud’s for you.
Nutrients that can help in keeping your bones healthy are magnesium and potassium. If you’re low on magnesium, you’ll have problems together with your vitamin D balance, which can affect your bone health. Potassium neutralizes acid in your body which will leach calcium out of your bones. One delicious thanks to getting a number of both of these nutrients is by eating a baked medium-size sweet potato with no salt, which has 31 milligrams of magnesium and 542 milligrams of potassium.
Start your day off tart.
Add grapefruit to your breakfast and you’ll be doing quite awakening your taste buds. Citrus fruits have vitamin C, which has been shown to assist prevent bone loss. One whole pink or red grapefruit has about 88 milligrams of vitamin C, supplying you with the quantity you would like for the whole day. Can’t handle the sourness of a grapefruit? A sweet orange comes in close with 83 milligrams.
Get figgy with it.
If you’re trying to find bone-strengthening fruits, figs should be near the highest of your shopping list. Six medium fresh figs have around 108 milligrams of calcium and other skeleton-saving nutrients like potassium and magnesium. Fresh figs are grown in California through the summer and fall, but you’ll find them dried all year. And dried ones are even as good: Half a cup of dried figs have 121 milligrams of calcium.
Think beyond canned tuna.
Salmon and other sorts of fatty fish offer an array of bone-boosting nutrients. They contain vitamin D, which helps your body use calcium, and omega-3 fatty acids, which can also aid bones. one among the simplest ways to shop for salmon is really canned. Three ounces has 187 milligrams of calcium. Why such a high amount? Small, soft bones get included with the meat within the canning process (don’t worry, you won’t even notice them).
