Osteoporosis is a health condition that causes the bones to thin and weaken, typically due to lack of calcium or vitamin D. Strong bones eventually become fragile with age, however, with osteoporosis they weaken to the point that low bone mass causes bones to easily fracture or break. Areas of the body most affected are the wrists, spine and hips. Millions of people, mostly women, in the U.S. suffer from mild to severe cases of osteoporosis.
Certain risk factors for developing osteoporosis include:
- Age
- Gender (women are more likely vs. men to develop osteoporosis)
- Caucasian or Asian ethnicity
- Family history of osteoporosis
- Low bone mass or density
- Taking certain medications that trigger weight loss
Symptoms of osteoporosis include back and bone pain, loss of height, stooped posture, easy fractures or broken bones due to a slight movement or fall.
Although there is no cure for osteoporosis, certain foods can help prevent bone loss or even slow down the process. For example, doctors recommend that women and men consume 1,000 mg of calcium on a daily basis. While women over age 50 should consume 1,200 mg of calcium per day. Further foods to prevent osteoporosis include:
1. Yogurt and milk
Studies have found that women who consume yogurt or milk everyday are at 39 percent lower risk of developing osteoporosis. For men, on the other hand, this number is 52 percent. Bone loss can be prevented or even stopped completely with adequate amounts of calcium intake as well as lifestyle changes. If possible, choose natural plain yogurt as it has a good amount of calcium compared to Greek or processed yogurt.
2. Calcium-fortified cottage cheese
Calcium-fortified cottage cheese is an excellent source of calcium for your bone and teeth health. It plays a major role in preventing osteoporosis as well. Other helpful benefits of cottage cheese include preventing cancers, lowering blood pressure and regulating blood sugar level. A four ounce of cottage cheese, which is about 8 tablespoons, contains 60 to 100 mg of calcium.
3. Broccoli and kale
Brocolli, kale and many other green vegetables are all a good source of calcium and minerals useful to prevent osteoporosis. 100 grams of broccoli, which is about half a cup, provides around 47 mg of calcium
4. Dried figs
You can obtain 90 mg of calcium from five medium fresh figs. They are a rich source of potassium and magnesium. If fresh figs aren’t available around, try dried ones. Half a cup of dried figs equates to 120 mg of calcium.
5. Canned salmon
There are many benefits of eating salmon and one of them is that it is packed with bone-boosting nutrients. Canned salmon is an inexpensive way of obtaining the daily calcium, vitamin D and omega-3 fatty acids needed. Just six ounces of salmon (3/4 cup) contain about 340 mg of calcium which means almost half of the daily requirement.
6. Sardines with the bones
Just like salmon, sardines are rich in calcium and vitamin D. Sardines, intact with bones, also contain minerals like zinc and phosphorus to help prevent osteoporosis. One can of sardines provides 351 mg of calcium. Sardines provide relief from joint inflammation as well.
