All kinds of beans, including black beans, edamame, pinto beans, and kidney beans, serve up a hearty dose of bone-building nutrients like magnesium, calcium, and phosphorus.Plus, beans are typically high in fiber and protein, which may be especially helpful for those following a plant-based diet. And contrary to popular belief, eating a plant-based diet, which focuses on reducing animal products, such as meat and dairy, and increasing plant foods like fruits, vegetables, and whole grains, doesn’t have a negative effect on bone health. A vegan diet, which is one plant-based eating plan, isn’t associated with an increased risk of bone fractures if you eat enough calcium, notes research. The NIH recommends that adults get between 1,000 and 1,300 milligrams (mg) of calcium per day, depending on sex and life stage.Plant foods like beans can help you reach that calcium target and provide additional nutrients. For instance, 1 cup of black beans, which offers 84 mg of calcium, is an excellent source of magnesium and phosphorus, according to the USDA. They are also an excellent source of fiber and are a source of plant protein.