Several types

Made simply from ground up almonds (and maybe a little salt), almond butter is an easy way to boost your calcium intake. Two tablespoons has 111 milligrams of calcium. Plus, almonds contain potassium (240 milligrams in 2 tablespoons) as well as protein and other nutrients that play a supportive role in building strong bones.

Add a grapefruit to your breakfast and you’ll be doing more than waking up your taste buds. Citrus fruits have vitamin C, which has been shown to help prevent bone loss. One whole pink or red grapefruit has about 88 milligrams of vitamin C, giving you the amount you need for the entire day. Can’t handle the sourness of a grapefruit? A navel orange comes in close with 83 milligrams.

Nothing beats calcium for your bones. Sure, you can get it from dairy, but it’s also found in lots of vegetables. Why not do both? One great choice: dark leafy greens such as bok choy, Chinese cabbage, kale, collard greens, and turnip greens. One cup of cooked turnip greens has about 200 milligrams of calcium (20% of your daily goal). On top of that, dark greens also have vitamin K, which can reduce your risk for osteoporosis.