Bone Health and Plant-Based Diets

Calcium helps to build and protect bones. You want to aim for about 600 milligrams of calcium per day, which can easily be achieved on a plant-based diet. 
Eating plants helps absorb calcium at a higher rate than if you got it from cow’s milk. Leafy green vegetables, like cooked broccoli, Brussels sprouts, kale, and collard greens are excellent sources and offer high absorption rates.  
Calcium can also be found in beans and fortified plant milks. There is more than 800 milligrams of calcium in a single serving of calcium-set tofu (about a half a cup).  All types of beans and chickpeas are great, with a cup of chickpeas offering over 100 milligrams. 
These foods also contain magnesium, which is another important mineral for strong bones