Dietary Prevention of Osteoporosis
What Is Osteoporosis
Osteoporosis is a bone disease characterized by decreased bone mineral density and mass. As the disease progresses bones become weak and brittle leading to increased risk of fractures.
Symptoms of Osteoporosis
Osteoporosis is called the ‘silent disease’ since there are no symptoms until fractures start to occur. As the disease progresses symptoms may include back pain, loss of height, a stooped posture, and bone that breaks more easily than expected.
Dietary Prevention of Osteoporosis
Build strong bones by eating a diet rich in calcium. 98 percent of bodily calcium is stored in your bones. Men and women between the ages of 18 and 50 need 1,000 milligrams of calcium a day. This daily amount increases to 1,200 milligrams when women turn 50 and men turn 70.
Sources of Dietary Calcium
- Kale
- Yogurt
- Bok Choy
- Kefir
- Broccoli
- Canned Seafood: Sardines, Anchovies and Salmon
- Hard Cheese: Parmesan, Romano
- Turnip Greens
- Cottage Cheese
- Oranges and Orange Juice
- Collard Greens
- Almonds
- Tofu
- Almond Milk
- Great Northern Beans
- Ricotta Cheese
- Rhubarb
- Figs
- Soy Milk
- Black Beans
- Butternut Squash
- Okra
- Chickpeas
- Unsweetened Rice Milk
- Amaranth
- Edamame
- Powdered Milk
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