This doesn't come as a surprise but milk is highly rich in calcium. Intake of dairy products will always help in improving your bone density as it contains vitamin D too. You can even blend milk in smoothies or use it in sauces if you don't like consuming some plain milk.

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The good 'ol plain, full-fat yogurt consists of magnesium, calcium, potassium, vitamins A and K2. The non-fat yogurts contain little nutrients and so they aren't capable of providing your body with fat soluble vitamins A and K2. You must regularly consume yogurt since it contains double the calcium as that of Greek yogurt.

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Green tea is quite a healthy beverage that consists of flavonoids that are anti-inflammatory and antioxidant compounds which help in keeping the bones healthy. Drinking green tea on a regular basis can increase the density of your bone minerals.

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Cheddar cheese and parmesan cheese are packed with calcium. Just 1.5 oz portion of cheddar cheese contains about 30% of the recommended daily allowance of calcium. Hence, make sure you include cheese in your diet in order to provide your body with the needed calcium. But also make sure you consume it in moderation.

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It's estimated that almost 40-75% people are deficient of vitamin D and that's one good reason to skip the egg white omelette. You can instead eat whole eggs as only the yolks contain vitamin D.

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Broccoli is high in calcium and has always been associated with reduced bone fractures in post-menopausal women. You can simply steam up some broccoli with lemon and pepper or saute it with garlic and salt. This yummy vegetable will definitely become one of your favourites.

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Beans are very high in magnesium and calcium but they also contain phytates that keeps your body from absorbing the calcium. So, instead of avoiding beans, soak dried beans for a few hours to reduce the amount of phytates and then cook them in fresh water.

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