[sidebar]1. Protein creates the scaffolding around which healthy bones form. Aim for the recommended 46 to 56 g a day: 1% cottage cheese (28 g per cup), ground turkey (22 g per patty), tofu (7 g per 1/4 block). 2. Magnesium combines with calcium to build bone mass on top of the protein foundation. Get the recommended 400 mg from: oat bran (110 mg per ½ cup), pumpkin seeds (151 mg per 1 ounce), artichokes (50 mg per ½ cup, cooked), brown rice (42 mg per ½ cup, cooked). 3. Potassium keeps your body’s acid level within the narrow range needed to keep healthy bones strong; aim for 4,700 mg per day. Good sources include orange juice (1,435 mg in 6 ounces), raisins (1,086 mg per cup), fish (916 mg in ½ fillet), fat-free milk (850 mg per 8 ounces). 4. Vitamin K helps make bone’s scaffolding. Just 1 cup of cooked spinach, broccoli, or brussels sprouts provides the required 90 mcg per day. 5. Vitamin B12 keeps your levels of homocysteine (an amino acid) from rising and weakening bones. Take a multivitamin that contains 100% of the DV (2.4 mcg). More from Prevention: Break-Proof Bones For Life
