Keep Your Bones (and Your Palate) Happy

by Leslie Aronson — June 10, 2008

We all know that women are particularly at risk for osteoporosis and generally need more calcium than men. We know it's important to have our bone density checked periodically and to know whether bone issues run in the family and therefore put us at a higher risk. Milk and milk products get a lot of hype as being the primary way to get a sufficient amount of calcium in your diet, but what happens if you're lactose intolerant or just want to cut back on the amount of dairy you consume? Fret not! There are lots of calcium-rich, bone-friendly foods you can consume without getting burned out on dairy. According to health.msn.com, there are 10 such foods you should regularly incorporate into your diet:

• Alaskan King Crab -- Not only is it tasty, low in fat, and high in protein, but it's packed with zinc as well, which helps support healthy bone mass and your immune system.
• Dried Plums (Prunes) -- They're not just for your grandparents! Prunes are rich in boron and copper, which can help prevent osteoporosis. And, because it has inulin (a type of fiber), things move along in your digestive tract more readily and calcium can be more easily absorbed.
• Bok Choy -- A vegetable that's rich in calcium as well as vitamins A and C, iron, beta-carotene, folic acid, and potassium.
• Oysters (and shellfish in general) -- Not only are they a purported aphrodisiac (for men, at least, since they contain a lot of testosterone and, incidentally, might help protect against prostate cancer), but because they're rich in zinc, calcium, copper, iodine, iron, selenium, and potassium, they can help insure that you don't break a hip while doing the deed.
• Bananas -- This fruit is great at helping athletes recover after strenuous exercise because it's high in carbs and helps metabolize protein. But it's the potassium that aids bones because it prevents calcium from leaving the body.
• Kiwis -- Like bananas, kiwis are rich in bone-saving potassium; they also contain vitamin C and lutein, which can help prevent heart disease. And even though the skin has a goofy texture (since it's kind of furry), it's packed with nutrients, so don't peel them!
• Broccoli -- Along with cauliflower, kale, brussels sprouts, and cabbage, broccoli packs a calcium-rich punch. A host of other vitamins and minerals make these vegetables excellent cancer-fighting agents, and there is evidence to suggest that broccoli may reduce excess levels of estrogen, so eat lots of it!
• Spinach -- It's rich in vitamin K (as well as calcium, phosphorous, potassium, zinc, and selenium), which bolsters bone-mineral density and can help prevent osteoporosis and reduce fracture rates.
• Leeks -- They make bones happy because they're rich in thiamine, riboflavin, calcium, and potassium.
• Artichokes -- Another aphrodisiac! But this fiber-rich plant contains more bone-building magnesium and potassium than any other vegetable, so eat it as often as you can.