Diet and Fitness Health Lifestyle By Moses Marasco / May 29, 2017 Share Share Tofu Tofu is… An acquired taste… It’s made out of soy, and has tons of calcium, it also contains isoflavones, which are natural compounds that promote strong and healthy bones. Tofu also is an excellent option for people who are lactose intolerant… Collard Greens Collards and many other leafy green vegetables have lots of calcium, magnesium and Omega-3 fatty acids, all of which are needed to build and maintain bone strength. You also can receive the benefit from the collard’s antioxidant and antibacterial properties. Cheese Cheese, as a milk products, provides many of the same nutrients as milk itself: calcium, potassium, riboflavin and magnesium; it is also rich in protein and all these are needed to maintain strong and healthy bones. It is also a good choice for those who are lactose intolerant but still want to have a calcium-rich diet. Milk Milk is probably one of the best sources of calcium, which is needed in quantity for strong bones. It also supplies other nutrients that bones need to stay healthy, including Vitamins D and B, potassium, phosphorous, magnesium and riboflavin. Drinking one to two glasses of milk a day is a good way to get the nutrients you need to keep your bones strong. Yogurt Yogurt contains many of the same nutrients as cheeses and milk, as well as providing probiotics for your digestive system. It helps to neutralize acid in the body, thus preventing a leaching of calcium from the bones. However, be aware that Greek yogurt may not be the best choice if you are looking to follow a bone-friendly diet, as it does not contain as much Vitamin D or calcium as regular yogurt. Sesame Seeds Sesame seeds are a good source of many of the nutrients need to maintain healthy bones, including Vitamins D and K, magnesium, calcium and phosphorous. These need to be consumed in one-fourth cup servings, but can easily be added to salad, stir-fries or other dishes to help increase your intake effortlessly.