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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

Publish Date: 
Monday, October 18, 2010