5 Super Foods for Osteoporosis Prevention

As you get older, maintaining a healthy, balanced diet full of nutrients is a critical part of body and bone health.

Osteoporosis prevention is very important because even though there are many treatment options for those who have it, there is no cure once you do.

Your diet is a wonderful place to start if you’re looking to prevent osteoporosis.

Calcium, Magnesium and Vitamin D are integral to preventing osteoporosis, so it is necessary to provide them daily.

  • Calcium
  • Calcium is a mineral that is important for life. Every day, we lose calcium through our skin, nails, hair, sweat and when we excrete.
  • Our bodies are unable to generate our own calcium. That’s why it’s necessary to get enough calcium from the food we eat.
  • When we don’t get the calcium our body needs daily, it is taken from our bones.
  • The recommended daily amount of magnesium is 1,000 mg for adults 19–50 years.
  • With women over age 51 and men over age 71 should get 1,200 mg per day.
  • Magnesium
  • Magnesium is a mineral naturally found in foods like whole-grain breads, dark Chocolate, tofu, dark green vegetables, and nuts.
  • Magnesium and calcium work together closely to building strong bones.
  • The recommended dietary allowance for magnesium is 300 to 500 mg daily.
  • Vitamin D
  • As with calcium, Vitamin D plays an important role in protecting your bones, both by helping your body absorb calcium and build strong bones.
  • However, Vitamin D not naturally present in many foods. Sun exposure allows your body to make vitamin D, but sometimes the seasons don’t permit your body to produce enough.
  • 600 International units (IU) of vitamin D per day from age 1 through age 70 and 800 IU daily after age 70.

This article shows you 5 superfoods for osteoporosis that’ll boost your bone health in a tasty way.

Consuming foods high in these vitamins and nutrients will promote bone health and reduce your risk for many other conditions as you age.

The following are a few of the top foods to eat to boost bone health.

1. Milk


It’s no wonder that the superstar of foods for osteoporosis is milk.

Dairy products are the best sources of calcium, and calcium is the crucial nutrient for building healthy bones. Go for milk that is low-fat or skim.

2. Salmon


Salmon and other types of fatty fish is great for strong bones because it is one of few foods that naturally contains vitamin D.

This vitamin is essential for bone health because it helps the body absorb and process calcium.

Choose canned salmon with the small, soft bones to increase the amount of both calcium and vitamin D.

3. Almonds

Almonds support bone health in many ways. Not only do almonds contain nearly 200 mg of the recommended daily dose of calcium, they also deliver a whole host of nutrients—fiber, magnesium, vitamin E, protein, to name a few—that help build a strong, healthy bones.

Eat a handful of nuts a day (about 20 – 23 almonds).

4. Tofu


Tofu is often enriched with calcium and contains high protein and magnesium that strengthens bones.

Tofu is made from soybeans, water and a curdling agent that is used until it is pressed into a block to remove the solid proteins.

Research has shown that soy phytochemicals (a.k.a. isoflavones) may help reduce bone loss and improve bone mineral density, especially after menopause.

5. Figs


If you’re searching for bone-strengthening fruits, figs should be near the top of your shopping list.

Figs are a deliciously sweet provider of a whole host of essential nutrients and are one of the most calcium-rich foods on the planet!

Five medium fresh figs have around 90 milligrams of calcium so when you add them to a diet rich in fruits and vegetables, you’ll get the calcium you need along with other nutrients such as fiber and potassium.

Calcium is the body’s most abundant mineral, but we tend to lose quite a bit as we get older.

By adding a mix of calcium-filled foods to your meals, you’ll reduce the risk of developing bone-related diseases like osteoporosis.

Whichever of these five foods you choose, you’ll ensure that your bones remain healthy and strong.

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