3. Parmesan Cheese
Parmesan cheese is packed with calcium — one tablespoon of shredded Parmesan cheese has 63 milligrams, which is a lot of calcium in a small amount of food.
Parmesan cheese is also an excellent source of protein, and it has a bit of vitamin A. The calories aren’t bad either — that one tablespoon has only 21 calories.
Pro tip: buy your Parmesan cheese from the cheese section of the grocery store (skip the grated stuff in the can) and grate or shred it at home.
Figs contain minerals and vitamins that are essential for bone health.
One cup of stewed figs has about 180 milligrams of calcium, plus some vitamins C and vitamin K. Raw figs are low in calories and high in fiber, so they’re good for your diet — a couple of raw figs can give you about 24 milligrams of calcium.
Pro tip: buy fresh figs as a snack but eat them right away — they don’t keep for long.
Spinach is an excellent source of just about every nutrient that a plant can offer.
Spinach is good for your bones because it’s high in calcium and vitamins A, C and K.
It’s also delicious, versatile and low in calories so it really should be a part of everyone’s diet.
Pro tip: use spinach leaves on your sandwiches and as your salad greens in place of iceberg lettuce.