Osteoporosis is a bone disease that causes old bones to break down at a faster rate than the rate of building new bones. For many patients, the skeleton becomes more fragile and bones may become porous in nature. Some of the most common signs and symptoms of osteoporosis are receding gums, brittle and weak fingernails, weaker strength of gripping, losing height and experiencing easy fractures, for example, from a simple slip and fall.

In addition to seeking medical treatment, there are foods that can be consumed to help support strong bones and prevent osteoporosis, such as:

1. Yogurt and milk
Yogurt and milk are known to manage and prevent osteoporosis because they are rich in calcium. Plain yogurt, in particular, has higher calcium nutrients, which helps strengthen the bones. Yogurt can be taken as a snack with fresh fruits, or added to smoothies to boost the protein and calcium nutrients. Milk also helps in reducing osteoporosis due to high calcium content. The best type of milk to manage osteoporosis is calcium-fortified soy milk or cow’s milk. A cup of cow milk has 300 mg of calcium. Besides having calcium nutrients, milk also has phosphorus, vitamin D and magnesium, which help to absorb more calcium in the body.

When taking milk products and alternatives, always shake the container well to get the supplemental calcium that settles at the bottom.

2. Canned salmon and sardines with bones
Salmon and sardines are excellent at preventing osteoporosis since they are among the few natural foods that contain vitamin D. Vitamin D is useful in the body since it promotes the health of the bones by increasing the absorption of calcium, and it also helps to build bones. To increase the amount of vitamin D and calcium, canned salmon and sardines with bones are the best. Raw, cooked, canned and sockeye salmon have 400-600IU of vitamin D in a single serving. Salmon can be made into fresh rolls, fish cakes or burgers.

3. Broccoli and kale
Broccoli and kale are foods that help manage osteoporosis. Broccoli is a vegetable that is alkaline in nature. Also, broccoli is high in vitamin B6, folate, vitamin K, calcium and magnesium. Each of these has a role to play in strengthening bones and building bones. Also, broccoli has vitamin C which helps in absorbing calcium in the body. Calcium prevents osteoporosis by strengthening bones. Kale, also, is high in vitamin C which is necessary for absorbing Calcium in the body. The vitamin K1 found in kale prevents osteoclast from having a lot of activity in the blood. Osteoclasts are the cells that release minerals after breaking down bones.

4. Dried figs
Dried figs help support bones and reduce the risk of getting osteoporosis. Fresh medium sized figs contain about 90mg of calcium. The fruit also contains magnesium and calcium nutrients. While fresh figs are grown in California during fall and summer and are often rare to find at markets, you can find dried figs almost anytime of the year. A half a cup of dried figs contain an impressive 121mgs of calcium. Eating dried figs daily along with foods rich in vitamin D can help improve bone density by lowering the rate at which bones break in the body.