Milk isnt the only food that does good things for your bones.
With age, bones tend to weaken, which can increase your risk of osteoporosis.
This disease is so common that it affects over 10 million American adults over age 50, especially women.
Photo:Ali Redmond
In fact, about 1 in 5 women ages 50 and over have osteoporosis.
But bone health should be on your radar long before osteoporosis becomes an issue.
Read on to learn their favorites, plus tips to prevent osteoporosis.
What Is Osteoporosis?
Osteoporosis is a disease where your bones become weak and more likely to break.
The good news is it’s possible for you to take steps to build stronger bones at any age.
As you age, you start losing more bone than you build, particularly after age 50.
One of the best ways to keep bones strong is through diet.
7 Best Foods for Osteoporosis
If youd like stronger, healthier bones, these foods can help.
Canned Fish
Fatty fish, especially salmon andsardines, contain multiple nutrients that promote bone health.
And you dont even have to know how to cook fish to get your fix.
For extra convenience and calcium, try purchasing them canned.
Not sure what to do with canned salmon?
Try this 15-minute recipe forSalmon-Stuffed Avocados.
Milk
No surprise heremilk is an excellent food for osteoporosis.
Dont worry if you dontlike cows milkor if youre lactose-intolerant.
Ditto for calcium, as its often, but not always, added to plant-based milks.
For added benefits, opt for ultra-filtered milk.
Plus, ultra-filtered milk is usually lactose-free, making it a great option if youre lactose-intolerant.
Add milk to cereal or oats, or use it to makeChia Seed Pudding.
Since cows milk is high in protein, it also makes a great post-workout snack.
Cruciferous Vegetables
Cruciferous veggieslike broccoli, cauliflower, kale, collard greens and Brussels sprouts arent justloaded with fiber.
Theyre also full of key nutrients that may protect against osteoporosis, especially calcium, vitamin K and magnesium.
If youre new to cooking collard greens, check out this simpleCollard Greens recipe.
Beans
Remember that bone health is about more than just calcium.
For inspiration, check outOur 23 Best Black Bean Recipes for Dinner.
Plus, beans supply some calcium to help you meet your total calcium needs.
Soybeans are the best example, with 13% of the DV per half-cup cooked.
Yogurt
Given the bone-health benefits of milk, its no surprise thatyogurt is also a great foodfor osteoporosis.
Enjoy yogurt on its own or topped with fruit, granola, nuts and seeds.
you could also use it to make this deliciousFrozen Yogurt Bark.
Fortified Orange Juice
If youre not a fan of milk, try fortifiedorange juiceinstead.
Although oranges arent naturally a good source of calcium or vitamin D, many juice manufacturers add these nutrients.
Of course, you’re free to sip a glass of orange juice with breakfast.
It can also be valuable to get regular bone density scans and fitness assessments.
Plus, it gives you an individually tailored plan to reach your unique health goals.
The Bottom Line
Osteoporosis is a common bone disease, especially among older adults.
These can help strengthen your bones to prevent or manage osteoporosis.
And remember to stay active!
If youre at risk for osteoporosis, speak to your health care provider about bone density screening.
Your bones will thank you!
CDC National Center for Health Statistics.Osteoporosis or Low Bone Mass in Older Adults: United States, 20172018.
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Medline Plus.Age Changes in Body Shape.
National Institute of Arthritis and Musculoskeletal and Skin Diseases.Osteoporosis.
Kedzia G, Wozniak M, Samborski W, Grygiel-Gorniak B.Impact of Dietary Protein on Osteoporosis Development.Nutrients.
2020;12(12):3625. doi:10.3390/nu12123625
MedlinePlus.Osteoporosis.
American Heart Association.Fish and Omega-3 Fatty Acids.
USDA FoodData Central.Soybeans, mature cooked, boiled, without salt.
Centers for Disease Control and Prevention.Fiber: The Carb That Helps You Manage Diabetes.
USDA FoodData Central.Yogurt, Greek, plain, lowfat.
USDA FoodData Central.Yogurt, plain, low fat.
