Dairy-Free Bone-Strengthening Foods That Might Surprise You

Luckily, there are lots of dairy-free foods that contain the essential nutrients needed to build and maintain strong bones, including calcium, vitamin D, vitamin C, protein, magnesium, phosphorus, manganese, potassium, omega-3 fatty acids, vitamin K, and the B vitamins.

“Calcium gets all the attention, but bone health is about so much more than calcium,” says Danielle Sanders, RD, a lecturer at Yale School of Medicine Department of Internal Medicine Section of Digestive Diseases in New Haven, Connecticut. “I think oftentimes people forget that bone is a living tissue. It’s constantly being broken down and rebuilt, so it requires a constant supply of nutrients.”

In addition to calcium, it’s best to consume a combination of other nutrients for optimal bone-building benefits, says Gretchen Zimmerman, RD, CDCES, a New York City–based spokesperson for the Academy of Nutrition and Dietetics. These include:

• Vitamin C, which plays a key role in the biosynthesis of collagen, an essential component of bone.

  [5]

• Vitamin D to help the body absorb calcium and prevent osteoporosis.

  [6]

• Protein, which helps to keep your bones dense and strong and may lower osteoporosis risk, Zimmerman says.

  [7]

  [8]

• Magnesium to activate the enzymes that build new bone and help convert vitamin D into its active form, Zimmerman says, which helps your body absorb calcium.
• Potassium to maintain the pH balance in the body, which may prevent calcium from leaching out of your bones and promote higher bone mineral density.

  [9]

• Manganese, which plays a critical role in bone regeneration, density, and overall skeletal strength, research suggests.

  [10]

• Omega-3s, which may reduce the risk of osteoporosis by promoting bone formation and preventing bone decay, Zimmerman says.

  [11]

• Cooked collard greens

  [13]

• Cooked spinach (Zimmerman recommends cooking or steaming spinach to remove the oxalic acid, which is a naturally occurring compound in many greens that can inhibit calcium absorption.)

  [14]

• Raw turnip greens

  [15]

• Bok choy

  [16]

Cruciferous vegetables are rich sources of vitamin C and generally low in oxalic acid, which means they can help your body absorb calcium, Zimmerman says. Good choices include:

• Broccoli

  [17]

• Brussels sprouts

  [18]

• Kale

  [19]

Although not a cruciferous vegetable, red bell peppers are an excellent source of vitamin C.

• Guava
• Oranges
• Grapefruit
• Strawberries
• Cantaloupe
• Kiwi
• Mango
• Papaya
• Pineapple

Since protein and vitamin D are both important for bone development and retention, foods that contain both do double duty. Firm and extra-firm tofu are great sources of calcium, protein, and phosphorus, and contain vitamin D when fortified, Zimmerman says.

• Shellfish
• Mackerel
• Trout
• Tuna
• Quinoa
• Eggs
• Poultry, beef, lamb, and pork

Sanders recommends the following seed options for good sources of omega-3s, protein, potassium, magnesium, calcium, and B vitamins:

• Flaxseeds

  [23]

• Chia seeds

  [24]

• Sunflower seeds

  [25]

• Sesame seeds

  [26]

  [27]

• Sprouted seeds, such as pea or radish shoots, or broccoli, radish, sunflower, and arugula sprouts

  [28]

• Chickpeas

  [30]

• Kidney beans

  [31]

• White beans

  [32]

• Lentils

  [33]

• Soybeans

  [34]