Osteoporosis is a condition that emerges when bones become weak and brittle due to loss of calcium. In the majority of cases, most people do not realize they have osteoporosis until they fracture a bone. About 10 million Americans currently have osteoporosis and at least 18 million more are at increased risk due to low bone mass, according to the Cleveland Clinic. Ask your doctor what you should be doing to prevent osteoporosis.
Calcium
Proper calcium intake is essential to maintain good bone-health, but most people consume less than half of the amount needed. Foods that are high in calcium include low-fat dairy products such as yogurt, milk and cheese. Vegetables such as spinach, bok choy, broccoli and collard greens are also high in calcium. You can also eat sardines and salmon with bones, tofu and almonds. In addition, look for foods in your grocery store that are calcium-fortified, such as orange juice, cereals and breads. The amount of calcium that your body requires changes during your lifetime. If your diet is not supplying adequate amounts of calcium, your doctor may suggest that you take a calcium supplement.
Vitamin D
The role of vitamin D is to aid in calcium absorption. Food sources of vitamin D are not plentiful but include egg yolks, saltwater fish and liver. The most plentiful source of vitamin D actually comes from exposure to the sun. If you spend 15 minutes each day in the sunshine you most likely have an adequate supply of vitamin D. However, your doctor may recommend vitamin D supplements if you are housebound or do not live in an area that receives enough daily sunshine.
Vitamin K
Vitamin K is also important for greater bone density and healthy bones. Dietary sources of vitamin K include beef liver, green tea, turnip greens, broccoli, kale, spinach, cabbage, asparagus and dark green lettuce. Another source of vitamin K is intestinal bacteria, which produces vitamin K. Therefore, deficiencies in vitamin K are actually quite rare. Supplemental forms of vitamin K are available if your doctor determines that you require it.
