Researchers estimate that 1 in 5 women over the age of 50 suffer from osteoporosis, according to 2010 information from MedlinePlus. Women aren't the only ones affected by the condition; men over the age of 70 also commonly suffer from this bone disease. However, the condition can occur at any age. Osteoporosis causes bones to become brittle and break; it is the most common type of bone disease. Fractures are the leading complication of the condition. Certain foods can facilitate the formation of healthy bones, even when suffering from osteoporosis.
Dairy Foods
Calcium is essential for bone health. In order to meet your daily calcium goals, drink three 8 oz. cups of low-fat milk daily. One cup of yogurt or 1 ½ oz. natural or 2 oz. processed cheese is equivalent to 8 oz. of milk, the University of Nevada reports. Add milk to soups, stews, and sprinkle shredded cheese on side dishes such as potatoes and cauliflower for a calcium boost. The recommended daily allowance for calcium is 1,000 mg for those between the ages of 19 and 50. Those over 50 should consume 1,200 mg of calcium daily.
Leafy Greens
Green vegetables, such as broccoli, bok choy, collard greens, spinach and cabbage, as well as other dark green leafy vegetables are rich in vitamin K and magnesium. The Osteoporosis and Related Bone Disease National Resource Center states that vitamin K creates the optimal bone matrix for bone structure and strength. If you are taking anticoagulant medication, you should limit your amount of leafy greens due to decreased blood clotting. Magnesium may increase bone mineral density and enhances bone quality. Besides green leafy vegetables, magnesium is found in whole grains, nuts, potatoes and even chocolate.
Protein Rich Foods
Protein aids in tissue growth and helps heal fractures. According to the Osteoporosis and Related Bone Disease National Resource Center, elderly patients with low protein diets are more likely to suffer from complications related to bone fractures. Complete protein sources include meats, seafood, tofu, eggs and dairy products. Legumes, nuts, seeds and some vegetables offer small amounts of protein. The Osteoporosis and Related Bone Disease National Resource Center recommends that 10 to 35 percent of a person's daily caloric intake come from protein sources. Men should receive 56 g of protein per day, and woman 46 g.
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