Dairy - Milk, eggs, cheese, and yogurt are packed with calcium, which is one of the main building blocks of strong bones.
Nuts - While they usually contain some calcium, the more important thing about nuts is they are good sources of magnesium and phosphorus. Magnesium helps you absorb and keep calcium in your bones while phosphorus is one of their main components.
Seeds - Similar to nuts in that they contain calcium, magnesium, and phosphorus, seeds also contain fiber and omega 3’s that can reduce inflammation and lower cholesterol.
Cruciferous Vegetables - Broccoli, Brussels sprouts, and kale are just a few of the cruciferous vegetables that contain vitamin K and calcium. The vitamin K works alongside calcium in building strong bones and it’s been found that a lack of vitamin K can lead to osteoporosis and a higher risk for bone fractures.
Beans - Along with fiber and protein, most beans also contain that bone-strengthening combo of magnesium, calcium, and phosphorus.
Fatty Fish - Salmon, tuna, and trout can provide you with some vitamin D that your body can use to grow bones and support their structure.