The National Institutes of Health recommends milk, yogurt, and cheese for bone health because they're high in calcium.
Calcium, magnesium, and phosphorus in nuts are essential for bone health. Allonen thinks magnesium helps bones absorb and store calcium.
The Academy of Nutrition and Dietetics says seeds' fiber and omega-3 fatty acids may decrease cholesterol, inflammation, and strengthen the brain and nervous system. Research shows walnuts contain omega-3s.
Another reason to eat greens! Oregon State University says vitamin K and calcium-rich cruciferous veggies improve bone health.
Black beans, edamame, pinto beans, and kidney beans are rich in bone-building magnesium, calcium, and phosphorus.
Planells says fatty fish like salmon, tuna, and rainbow trout supply some vitamin D, but diet alone won't.
Calcium and vitamin D-fortified foods can replace dairy if your body can't tolerate it. Planells says fortified cereal and juice may have more calcium than kale.