Beans
Beans are high in fiber, magnesium, calcium, and many other important nutrients to build bones. Ideally, it is recommended to consume around 2 to 3 cups of beans on a weekly basis. There are many categories and types to include in the diet. These include white beans, black bins, kidney beans, pinto beans, and more. You should combine them to maximize nutritional intake. Some simple ideas include topping nachos with red beans, adding kidney beans or black beans to pasta salads, making a bean salad, or mixing canned beans with veggie soups. When prepared beans, keep in mind that they contain phytates, which can interfere with our body’s capability to absorb calcium. Therefore, it is advisable to soak them in water for a few hours before cooking. [6]
