1. Go darker with your greens.
Nothing beats calcium for your bones. Sure, you can get it from dairy, but it’s also found in lots of vegetables. Why not do both? One great choice: dark leafy greens such as bok choy, Chinese cabbage, kale, collard greens, and turnip greens. One cup of cooked turnip greens has about 200 milligrams of calcium (20% of your daily goal). On top of that, dark greens also have vitamin K, which can reduce your risk for osteoporosis.
2. This spud’s for you.
Two lesser known nutrients that help keep bones healthy are magnesium and potassium. If you’re low on magnesium, you can have problems with your vitamin D balance, which may affect your bone health. Potassium neutralizes acid in your body that can leach calcium out of your bones. One delicious way to get some of both of those nutrients is by eating a baked medium-size sweet potato with no salt, which has 31 milligrams of magnesium and 542 milligrams of potassium.