Osteoporosis is a disease in which bones become weak and brittle. According to the National Osteoporosis Foundation, osteoporosis increases your risk for bone fractures, particularly in the wrist, spine and hips. While dietary measures cannot rid your body of damage caused by osteoporosis, certain foods can help prevent and reduce the progression of the disease. Since low body weight, restrictive diets and low calcium and vitamin D intake increase your risk for osteoporosis, consume a nutritious, calorie-appropriate diet.
Dairy Products
Dairy products, such as milk, yogurt, cheeses and sour cream, provide rich amounts of calcium, the primary nutrient for bone strength. Many dairy products are also fortified with vitamin D, which is required for proper calcium absorption. According to the Office of Dietary Supplements, you can reap the recommended daily allowance of 1,000 to 1,200 milligrams of calcium by consuming approximately three servings of yogurt or milk. Cheddar cheese, mozzarella cheese and cottage cheese also provide valuable amounts of calcium. Low-fat pudding provides a calcium-rich dessert. Use milk in place of water in hot cereals and beverages to enhance your calcium intake. Choose low-fat dairy products to avoid excessive intake of saturated fats.
Fish and Seafood
Fish and seafood provide rich amounts of calcium and vitamin D. In particular, the University of Maryland Medical Center suggests salmon, and sardines with bones. Fatty, cold-water fish, such as salmon, tuna, mackerel, lake trout and herring, are rich in vitamin D. Fatty fish also provide omega-3 fatty acids, fats known to reduce inflammation and improve cardiovascular health. If osteoporosis causes joint swelling and pain, you may also reap pain-relieving benefits from fatty fish.
Green Vegetables
Green vegetables, such as kale, collard greens, turnip greens, spinach and broccoli, provide rich amounts of various nutrients, including calcium. The antioxidants in green vegetables provide the added benefit of improved immune system function. Vegetable sources of calcium provide less calcium per serving than dairy products and fish, according to the Office of Dietary Supplements. If you do not eat fish or dairy products, eat plenty of green vegetables.
Fortified Foods and Beverages
Many foods and beverages are fortified with calcium, vitamin D and a broad range of additional nutrients. Fortified cereals often contain more than your recommended daily allowance of calcium, according to the Office of Dietary Supplements. To determine specific calcium and vitamin D content of juices, milk products, soy milk, rice milk, cereals and other foods, examine nutrition labels.
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