White beans
In addition to being notably high in calcium, soluble fiber, folate, iron, and potassium — all nutrients that can reduce the risk of osteoporosis — white beans are also high in magnesium, a mineral that may play a supporting role when it comes to treating and preventing osteoporosis. Magnesium helps your body neutralize metabolic acids, absorb calcium, and maintain strong bone structure. Adding white beans to soups, stews, or salads is an easy and inexpensive way to get more of these fortifying nutrients into your meals.