Diet and Osteoporosis

Getting enough Vitamin D and calcium is crucial to preventing osteoporosis. Many foods contain calcium.^[20][21] A good source of calcium is dairy products. There are other foods you can include in your diet to increase your intake of calcium. Here's a short list of foods that contain calcium:

• Dairy products
• Black beans
• Navy beans
• Cereal fortified with calcium
• Soybeans
• Spinach
• Bok choy
• Kale
• Corn tortilla
• Mustard greens
• Orange juice fortified with calcium
• Soy milk fortified with calcium
• Tofu
• Almonds
• Oysters
• Sardines and salmon with bones
• Collard greens
• Broccoli

These foods cannot provide the amount of calcium that supplements provide. If you are at risk for or have osteoporosis, consider taking calcium supplements with vitamin D to ensure that you get enough calcium on a daily basis.

Excess salt, caffeine and alcohol should be avoided as they can hurt calcium absorption and cause bone loss