As we age, our bones naturally weaken, making us more susceptible to fractures and osteoporosis.

Many people turn to dairy products as a source of calcium to strengthen their bones, but what about those who are lactose intolerant or choose to follow a vegan lifestyle? Fortunately, there are plenty of delicious bone-strengthening treats that don’t rely on dairy. Here are some ideas:.

1. Leafy Greens

Leafy green vegetables like kale, collard greens, spinach and broccoli are excellent sources of calcium.

In addition to calcium, leafy greens are also rich in a host of other minerals that are important for bone health, including magnesium, potassium and vitamin K. Whip up a spinach smoothie or toss some kale into your salad to get your daily dose of greens.

2. Nuts and seeds

Nuts and seeds are a great snack and pack a powerful punch of bone-strengthening nutrients. Almonds, Brazil nuts, sunflower seeds and pumpkin seeds are just a few examples of nuts and seeds that are high in calcium.

If you have a sweet tooth, try spreading almond butter on whole grain toast or sprinkle some nuts on your oatmeal.

3. Beans and legumes

Beans and legumes like chickpeas, lentils and kidney beans are not only a good source of plant-based protein, but they are also rich in calcium, magnesium and vitamin K.

Add some black beans to your salad or mix up a batch of lentil soup for a bone-healthy meal.

4. Fortified beverages

Many non-dairy beverages, such as almond, soy, and coconut milk, are now fortified with calcium and vitamin D, making them an excellent alternative to dairy.

Check the label to ensure that the product is fortified, as not all non-dairy milks are created equal. If you prefer a warm beverage, try a cup of fortified herbal tea or hot cocoa made with non-dairy milk.

5. Fish

Fatty fish like salmon, mackerel and tuna are high in vitamin D, which is essential for strong bones. Vitamin D helps the body absorb calcium, so it’s important to get enough of both.

If you’re not a fan of fish, try taking a supplement or spending a few minutes in the sun each day to boost your vitamin D levels.

6. Whole grains

Whole grains like brown rice, quinoa and oats are an excellent source of magnesium, which is important for bone health.

In addition to protecting against osteoporosis, magnesium also helps regulate blood sugar levels and maintain healthy muscles and nerves. Whip up a quinoa salad or start your day with a bowl of oatmeal to get your daily dose of magnesium.

7. Vegetables

Vegetables like sweet potatoes, carrots and bell peppers are rich in vitamin A, which is important for bone growth and maintenance. Vitamin A also helps improve vision, boost the immune system and protect against cancer.

Roast some sweet potatoes or add some carrot sticks to your lunch to get your vitamin A fix.

8. Citrus fruit

Oranges, grapefruits, and lemons are high in vitamin C, which is essential for collagen production. Collagen is a protein that makes up a significant portion of our bones, so it’s important to get enough vitamin C to maintain healthy bones.

Squeeze some lemon juice onto your salad or make a fresh grapefruit juice to get your daily dose of vitamin C.

9. Tofu

Tofu is made from soybeans, which are a good source of calcium, magnesium and vitamin K. Tofu is also low in calories and fat, making it a healthy addition to any meal.

Try marinating and grilling some tofu for a delicious and bone-healthy vegetarian option.

10. Spices

Spices like turmeric, ginger, and cinnamon have anti-inflammatory properties that can help protect against bone loss. Adding these spices to your meals can not only make your food taste better, but also provide added bone-strengthening benefits.

Sprinkle some cinnamon on your oatmeal or add some turmeric to your stir-fry for a healthy and flavorful meal.