Nuts and seeds are good sources of protein, vitamins, and minerals that strengthen bones, such as phosphorus and magnesium, Zimmerman and Sanders say.
Nuts like almonds and pistachios provide calcium, potassium, and magnesium, as well as protein and healthy fats. You can chop them up and add them to oatmeal, granola, yogurt, rice, and both garden and fruit salads.
Sanders recommends the following seed options for good sources of omega-3s, protein, potassium, magnesium, calcium, and B vitamins:
- Flaxseeds
- Chia seeds
- Sunflower seeds
- Sesame seeds
- Sprouted seeds, such as pea or radish shoots, or broccoli, radish, sunflower, and arugula sprouts
Legumes and beans provide an excellent source of protein, antioxidants, and a variety of vitamins and minerals. Options for bone health include:
- Chickpeas
- Kidney beans
- White beans
- Lentils
- Soybeans
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