Osteoporosis is a health condition where one’s bone mass and bone mineral density decrease, leading to a change in the structure of the bones. Since the bones support the body and protect its vital organs, maintaining their health is crucial. One way to keep the bones strong and healthy is to include nutrient-packed foods in the meal plan. Below are ten best foods that help prevent osteoporosis and strengthen the bones.

Milk
Milk is packed with calcium, an essential nutrient for strong and healthy bones. It is also an excellent source of protein, phosphorus, and vitamin D. Vitamin D is particularly necessary for absorbing calcium. If one is concerned about a high-calorie intake associated with milk, they can opt for fortified or low-fat varieties.

Kale
A rich source of vitamin K and calcium, kale is vital in boosting bone health and alleviating osteoporosis symptoms. Fresh kale juice can help one obtain the nutrients necessary for healthy bones. Besides kale, individuals can include other leafy green vegetables in their daily nutrition plans, such as bok choy, collard greens, and turnip greens.

Salmon
Fatty fish like salmon helps promote bone health and prevent osteoporosis. Salmon is rich in calcium and omega-3 fatty acids, which not only help build stronger bones but also prevent bone loss and inflammation. Apart from salmon, one can include sardines, trout, and mackerel in their daily meals.

Almonds
Nuts and seeds are known to be rich in magnesium, calcium, and phosphorus. Almonds are one of the most recommended nuts that help boost bone health. One can crush and drop them into a glass of milk or sprinkle them as toppings over plain or flavored yogurt. Some other nuts and seeds that contribute to bone strength include pistachios, chia seeds, and flax seeds.

Lentils
Lentils provide a powerful and healthy dose of calcium, protein, and magnesium. One can prepare lentil soups and stews or add boiled lentils to salads to boost bone health in a delicious way. Other beans and legumes rich in calcium include black beans and chickpeas.

Red grapefruit
Eating grapefruit for breakfast can do more than wake one’s taste buds. Grapefruit is rich in vitamin C, which is known to prevent bone loss. Some other rich sources of vitamin C are oranges, papaya, kiwi, and strawberries.

Figs
Fresh figs are a good source of calcium, magnesium, and potassium. They are also rich in natural sugars, minerals, and antioxidants. These nutrients help strengthen bone density and prevent osteoporosis. If one cannot find fresh figs, dried varieties are just as good and can be found year-round.

Tofu
Tofu is the perfect pick if someone is looking for a plant-based protein that also helps boost bone health. It is an excellent source of calcium that helps maintain healthy bones. Individuals who follow vegetarian or vegan meal plans can go for tofu!

Eggs
Eggs are a great source of calcium that helps maintain healthy bones. Moreover, the egg yolk is rich in vitamin D, essential for calcium absorption. One can prepare and enjoy eggs in different recipes, such as hard-boiled or scrambled eggs.

Lean meats
Lean meats are essential for producing collagen, a vital component of bone structure. They help maintain bone health and overall nutrition balance. One can get lean protein from fish and poultry besides lean meats.

While including the foods mentioned above, one should avoid certain others. Some foods to avoid to support bone health are:

• Salt
• Spinach
• Beets
• Caffeine

To develop and maintain healthy bones, one must have a balanced meal comprising the calcium-rich foods listed above. Besides acquiring the right amount of nutrients, it is crucial to avoid certain foods that may harm the bones and worsen osteoporosis symptoms. Engaging in physical activity and maintaining a healthy lifestyle may contribute to not only healthier bones but also one’s overall well-being.