Brazil nuts
Not only do Brazil nuts provide calcium and protein, but they are also a great source of magnesium. A handful of brazil nuts makes a healthy midday energy booster.
Broccoli
Broccoli is high in calcium, and like other cruciferous vegetables, it has been associated with reduced bone fractures in post-menopausal women. Try broccoli steamed with lemon and pepper.
Brussels sprouts
Brussels sprouts are high in vitamins C and K. In fact, one serving of Brussels sprouts contains over 200% of the recommended daily allowance of vitamin K. They’re great roasted with garlic or added to pasta dishes.
Canned Fish
Canned fish, especially sardines and salmon that are canned with small bones intact, are excellent sources of vitamin D and calcium. Try canned fish with pasta or in a salad.
Cashews
While cashews provide a small amount of vitamin K and calcium, they are very high in magnesium. Try cashew butter in smoothies or on toast with jam.
