Non-Dairy Foods for Healthy Bones

Many people fear that if they are unable to eat dairy products, they will not be able to get enough calcium in their diet. Rest assured that you can get plenty of bone-building nutrients from a wide variety of non-dairy foods. Bones need a myriad of nutrients beyond calcium, such as vitamin D, phosphorus, vitamin C, vitamin A, vitamin K, protein, magnesium, healthy fats, zinc, manganese, and boron. Here are some examples of bone-nourishing foods:

1) Vegetables (provide calcium, vitamin K, vitamin C)

  • Leafy green vegetables: kale, collards, mustard greens, arugula, bok choy, parsley, watercress, mesclun, spinach, Swiss chard, turnip greens, dandelion greens, beet greens
  • Broccoli, cabbage, carrots, zucchini, acorn or butternut squash, celery, cauliflower, Brussels sprouts

2) Protein (supports collagen)

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December 2010
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