Dairy free Calcium and B rich foods.
Dark green leafy vegetables like kale, spinach, collard and turnip greens, broccoli, lettuce, beet greens, and bok choy are the top sources of vitamin K, which is actually not a vitamin but an amino acid also called GLA or γ-carboxyglutamic acid. Nutritionists are only beginning to understand the role of vitamin K, which is important in the formation and proper functioning of a bone protein called osteocalcin. Vitamin K, by way of osteocalcin, aids the binding process of calcium and phosphorous into the bone protein matrix. Greens are a good source of calcium as well, so there’s a double-whammy benefit here. So instead you take calcium supplements which are lining your arteries with hard deposits and still getting a hip replacement, because it did not do any good.
Official serving sizes vary from a half to a full cup of greens; try one serving per day.
The darker the color of the greens, the more micronutrients they typically have, with spinach, kale, and collard greens among the most nutrient-dense.
Beans and Legumes
One of the most recent nutritional discoveries related to bone health is the importance of folic acid and other B vitamins. One recent study published in the American Journal of Clinical Nutrition found that the bones of people with low levels of vitamin B6 and folic acid in their blood underwent structural changes, causing them to be weaker and more prone to fracture. Another study linked vitamin B12 to stronger bones. Scientists are still studying the connection but believe that B vitamins stimulate collagen production, which is essential to bone strength.
Foods high in folate and B vitamins include lentils, chickpeas, and all kinds of beans and legumes. Nutritionists suggest eating beans several times a week. That doesn’t mean just burritos and tacos or humus; Try sprinkling some kidney beans, fresh soybeans, or chickpeas. Fresh soybeans, known as edamame, make a healthy, folate-rich snack -that does not give you gas, as so many beans do.
Here’s a secret: Calcium-fortified soy milk actually has more calcium in it than milk — up to 400 milligrams a cup. And recent studies show that the calcium in soy milk is as easily absorbed as that in regular milk. Tofu is also calcium-rich: One half-cup serving contains 250 milligrams, which is 25 percent of your daily needs. To get the recommended one cup a day, put half a cup on your morning cereal and another half cup in your coffee or Chai latte.