If you\u2019re eating for healthy bones, your mind might jump to dairy, like calcium or yogurt. But there are healthy plant-based protein sources that can help support your bones, too.<\/p>\n
When you\u2019re prioritizing bone health, the main nutrients you want to look for are calcium and vitamin D, says Natalie Rizzo, registered dietitian and TODAY nutrition editor. <\/p>\n
Experts also now know that vitamin K plays<\/a> a crucial role in bone health, she adds, and protein \u2014\u00a0from any source \u2014 is also necessary to support your skeleton. <\/p>\n You need vitamin D to help your body use calcium,<\/a> as TODAY.com explained previously, and it\u2019s vitamin K that helps actually get the calcium into your bones. While you\u2019re not likely to find vitamin D<\/a> in plant protein sources, you can certainly find calcium and other important minerals that work alongside vitamin D to increase bone density, Rizzo says. <\/p>\n And plant-based proteins are typically packed with other healthy nutrients, like fiber, to keep your whole body feeling good as you boost bone health, too.<\/p>\n The Best Plant-Based Protein for Bone HealthTofu<\/p>\n Made from coagulated soy milk<\/a>, tofu is Rizzo\u2019s top plant-based protein choice for bone health. <\/p>\n \u201cTofu is probably the most beneficial for bone health in terms of plant-based proteins because it\u2019s actually made with calcium,\u201d she explains. \u201cThe way that a block of tofu is coagulated is with calcium sulfate.\u201d<\/p>\n In particular, look for firm or extra-firm tofu because those are toughened and curdled with that calcium sulfate<\/a> compound, dietitians explained previously. Just a half-cup serving of firm tofu provides about 25% of your daily calcium (253 milligrams), along with 22 grams of protein<\/a>.<\/p>\n If you\u2019re new to cooking with this versatile plant protein, try one of Rizzo\u2019s favorite snacks: Her air fryer crispy tofu<\/a> calls for protein-packed extra-firm tofu. <\/p>\n Other Plant Proteins to Support Bone HealthChia Seeds<\/p>\n Chia seeds featured on Rizzo\u2019s lists of the seeds with the most protein<\/a>, fiber<\/a> and heart-healthy omega-3s<\/a>.<\/p>\n Just one serving of chia seeds<\/a> (1 ounce, or about 2 tablespoons) will net you 5-6 grams of protein and 10 grams of fiber. And chia seeds are going to give you a boost of calcium, too: about 18% of your daily value per serving.<\/p>\n It\u2019s not easy to eat a full serving of these tiny seeds, but they take on a gel texture when they absorb water or other liquid. That means chia seed pudding is the perfect make-ahead meal to take advantage of all the nutrients these seeds have to offer. <\/p>\n Rizzo\u2019s overnight chia pudding recipe<\/a> calls for a drizzle of maple syrup and blueberries (or the fresh fruit of your choice) on top.<\/p>\n White Beans<\/p>\n Beans are a rich source of both plant-based protein and fiber.<\/a> And white beans, particularly navy beans, can also give you a boost of calcium to support bone health, Rizzo says. <\/p>\n In a cup of navy beans, you\u2019ll get about 15 grams of protein along with a whopping 19 grams of fiber and around 10% of your daily calcium needs. <\/p>\n Navy beans are among the smallest of white beans with a mild flavor. They\u2019re a delicious addition to bean salads, soups<\/a> and stews<\/a>.<\/p>\n Almonds<\/p>\n One of the highest-protein nuts, almonds are full of crunch, flavor and nutrients. A 1-ounce serving (roughly a handful) will net you 6 grams of protein and 4 grams of fiber.<\/p>\n