Unsurprisingly, milk is rich in calcium. Studies show that dairy intake can improve bone density in adults, and that vitamin D-enriched milk is better at strengthening bones than un-enriched milk. Don’t like drinking milk? It can be blended into smoothies or used to make sauces.
Just one tablespoon of molasses is a good source of calcium and magnesium. Molasses can be used in small amounts to replace some of the sweetener in granola, chocolate milk, pumpkin pies, and cookies.
Plain, full-fat yogurt provides calcium, magnesium, potassium, zinc, and vitamins A and K2. Non-fat yogurt, while containing some of the nutrients, won’t provide fat soluble vitamins A and K2. Regular yogurt contains double the calcium of Greek yogurt, so if you’re looking for calcium, don’t go Greek.
Prunes are rich in vitamin K and have also been shown to both prevent and reverse bone loss in post-menopausal women. They make a great snack on their own and can also be stewed and added to oatmeal or yogurt.
Pumpkin seeds are an excellent magnesium source and also contain omega-3 fatty acids and some calcium. They are great blended into pesto and other sauces and can also be sprinkled on salads.