Over time, bones begin to thin, leading to possible bone fractures. Fractures caused by osteoporosis often occur in the hips and spine, states MayoClinic.com. In the early stages of the condition, there are no signs and symptoms. When a fracture occurs, severe bone damage is already present. Low levels of calcium and vitamin D may cause complications in bone production and are often linked to osteoporosis. Eating a variety of calcium rich foods may increase calcium levels and decrease the risk of osteoporosis. MedlinePlus recommends an intake of 1,200 mg. of calcium and 800 to 1,000 units of Vitamin D. Your body requires vitamin D to absorb calcium.
Dairy Products
Dairy products are high in calcium and vitamin D. Milk, cheese and yogurt are staple dairy foods to include in a daily diet. Choose low-fat dairy products to decrease calories and saturated fat. High levels of saturated fat may lead to heart disease. Switch from drinking whole milk to low fat, skimmed or one percent milk. Skim milk also contains lower amounts of the hormones found in cow's milk. If you are lactose intolerant, choose milk with added lactase enzymes. Use milk when making breakfast oatmeal or add milk to sauces and soups to increase your dairy intake.
Vegetables and Beans
Leafy green vegetables are high in calcium as well as other vitamins and minerals. Kale, spinach, romaine lettuce and collard greens are prime examples. Other green vegetables also contain high amounts of calcium including broccoli, celery, Brussels sprouts and asparagus. Many of these vegetables and leafy greens are high in vitamin K, which helps regulate calcium levels in your body. Beans also contain high amounts of calcium. For example, black beans contain 70 mg. of calcium and kidney beans contain 85 mg. of calcium.
Fortified Foods
Some people are unable to eat or drink dairy products or choose not to. A variety of fortified foods include cereal, fruit juices and pasta. A single serving of calcium fortified soy milk contains the same amount of calcium as a glass of milk, according to Fight Osteoporosis Now. Calcium fortified grapefruit and orange juice contain about 200 mg of calcium per glass. Food packaging will state whether the foods are fortified with vitamin D or calcium.
