10 Dairy-Free, Calcium-Rich Foods
It’s never too late—or too early—to adopt simple lifestyle changes that will strengthen your skeleton and help delay bone breakdown.
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Dried fruits such as figs and prunes are concentrated versions of all the fiber and vitamins in regular fruit. They also have high concentrations of sugar, so it’s best to eat them in small portions, and with nuts or whole grains so you’re getting additional fiber and protein to help maintain steady blood sugar. A study published in the British Journal of Nutrition found that women who ate about eight to 10 prunes a day had significantly higher bone mineral density in their forearms and spines compared with those who ate dried apples. Prunes provide boron and potassium, two elements that help suppress the breakdown of bone. Two dried figs have 60 mg of calcium and two prunes have 40 mg of calcium.