The Best Food for Bones: Fruits and Vegetables
Joel Fuhrman says fruit and veg are the best sources of vitamins and protein.
" .. you do not need dairy products to get sufficient calcium. Every natural food contains calcium. When you eat a healthy diet, rich in natural foods such as vegetables, beans, nuts, and seeds, it is impossible not to obtain sufficient calcium. In fact, the addition of more natural plant foods to the diet has been shown to have a powerful effect on increasing bone density and bone health. Fruits and vegetables strengthen bones. Researchers found that those who eat the most fruits and vegetables have denser bones.4 These researchers concluded that fruits and vegetables are not only rich in potassium, magnesium, calcium and other nutrients essential for bone health, but, because they are alkaline, not acid-producing, they do not induce urinary calcium loss. Green vegetables, in particular have a powerful effect on reducing hip fractures, for they are not only rich in calcium, but other nutrients as well, such a vitamin K, which is crucial for bone health."
Broccoli is a more reliable source of calcium then milk. as it is more easily absorbed. Milk can lead to a calcium deficiency, as you essentially pee out more than you take in.
http://www.drfuhrman.com/disease/Osteoporosis.aspx