One handful of almonds (about an ounce) contains 75 mg of calcium, as well as potassium and protein. Adding this nutrient dense nut to yogurt or a salad, or switching from peanut butter to almond butter for sandwiches and smoothies, can help support a bone-health diet.
Artichokes, whether canned or fresh, contain calcium, magnesium, and vitamin C. Canned artichokes can easily be added to salads, pasta dishes, and dips.
Asparagus is packed with bone-healthy nutrients. It’s high in calcium, magnesium, and vitamins A, K, and C. Try asparagus on the grill, or roasted with garlic and lemon.
Beans are high in magnesium and calcium, but they also contain phytates, which can keep your body from absorbing the calcium. Rather than avoiding beans, which are generally very nutritious, be sure to soak dried beans for a few hours to reduce the amount of phytates, then use fresh water to cook them.
Bok choy contains calcium, magnesium, and vitamin K. It also provides iron and zinc, which are important in the production of collagen. Bok choy is great stir fried or steamed.