There is some great information about fruit and veggie benefits from Eat to Live.
Green vegetables, beans, tofu, sesame seeds and even oranges contain lots of usable calcium, without the problems associated with dairy. Keep in mind that you retain the calcium better and just do not need as much when you don’t consume a diet heavy in animal products and sodium, sugar and caffeine.
Many green veggies have calcium-absorption rates of over 50 percent, compated with about 32 percent for milk. Additionally, since animal protein induces calcium excretion in the urine, the calcium retention from vegetables is higher. All Green vegetables are high in calcium.
The American “chicken and pasta” diet style is significantly low in calcium, so adding dairy as a calcium source to this mineral poor diet makes superficial sense- it is certainly better than no calcium in the diet. However, much more than just calcium is missing. The only reason cow’s milk is considered such an important source of calcium is that the American diet is centered on animals foods, refined grains, and sugar, all of which are devoid of calcium. Any healthy diet containing a reasonable amount of unrefined plant fods will have sufficient calcium without milk. Fruits and vegetables strengthen bones.
Researchers have found that those who eat the most fruits and vegetables have denser bones. These researchers concluded that not only are fruits and vegetables 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 vegetable sin particular have a powerful effect on reducing hip fractures, for they are rich not only in calcium but in other nutrients, such as vitamin K, which is crucial for bone health.
This is life changing information