Spinach is another easily available vegetable that is high in calcium content. Plus, its vitamin K content helps retain calcium in the bone matrix. Along with calcium, spinach also contains a good amount of fiber, iron, potassium, magnesium and vitamins A and C.
This dark green leafy vegetable can be grilled, boiled or eaten raw. It makes a good addition to salads, sandwiches, appetizers and cooked dishes like quiche and lasagna. Along with spinach, Chinese cabbage, kale, broccoli and cauliflower will help you enjoy better bone health.
8. White Beans
White beans are another superfood for healthy bones. This legume contains a good amount of calcium, protein, fiber and minerals like magnesium, phosphorus and potassium.
Depending on the type of white beans, one cup of cooked beans can provide a good amount of calcium to promote healthy strong bones.
You can include white beans in soups, salads, stews, bean spreads and dips, casseroles and baked vegetables. Along with white beans, you can nourish your bones by eating pinto beans, navy beans and black beans.