5 foods to help you fight osteoporosis

Eat these foods for better bone health.

Are you at risk for osteoporosis? Erin Peisach, RDN and Wellness Education Specialist at Sharp Rees-Stealy, shares five delicious foods to help support your bone health.

What is osteoporosis?

“Osteoporosis, which literally means porous bone, is a disease where bones lose density and become more fragile,” Peisach says.

After age 50, 1 in 3 women and 1 in 5 men will experience bone fractures. You can help prevent osteoporosis by eating a diet rich in bone-building vitamins and minerals. Try adding these options to your meals:

Prunes

Prunes, or dried plums, help guard against bone loss by supporting bone-building cells called osteoblasts.

Low-fat dairy

Low-fat dairy products, such as milk or yogurt, are rich in bone-building nutrients such as vitamin D, calcium, protein, potassium, zinc and phosphorus. Try to get three servings a day.

Canned sardines

Canned sardines with bones are rich in vitamin D and calcium. They’re a surprising source of bone-strengthening nutrients and are packed with protein, which helps fight bone density loss.

Leafy greens

Green veggies, like collards, turnip greens, kale, cabbage, bok choy, broccoli and spinach are rich in calcium and vitamin K, a vitamin that helps direct calcium into bones.

Beans

Beans are rich in calcium, magnesium and fiber. Soak your beans before cooking to reduce phytate levels. Phytates can interfere with your body’s ability to absorb calcium.

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