Ten Foods for Osteoporosis Prevention

The National Osteoporosis Foundation recommends that adults under the age of 50 get 1000 mg of calcium each day and that adults over 50 get 1200 mg of calcium each day. While much emphasis has been placed on assuring that Americans have adequate calcium intake, the Centers for Disease Control (CDC) states that Vitamin D is also a necessary part of the equation for prevention of osteoporosis. Vitamin D helps your body absorb the calcium available in food. This is why you see milk and orange juice fortified with both calcium and vitamin D. The USDA provides lists of foods with their calcium content.

Dairy Products

Everyone's top ten food for osteoporosis needs to include dairy products as they are the most important source of dietary calcium. The most important source of dietary calcium for many people is dairy products. Look for low fat or fat free yogurt, cheeses and milk products. Try to consume a variety of milk products during each day. Milk on your cereal may be the choice with breakfast. Be sure to add calcium fortified orange juice to get off to a great start. For lunch, low fat cheese for sandwiches and cottage cheese in salads provides calcium. Dinner can include a sauté of greens along with nuts and cheese. Don't forget to try some homemade ice cream as another way of getting your dairy.

Low fat or fat free yogurt is number one.

A cup of non-fat yogurt will provide 490 milligrams (mg) of calcium. Try a cup for breakfast and be at least one third of your way to your daily requirement.

Another approach to eating not-fat yogurt is to make yogurt cheese. Yogurt cheese is a low fat cheese you can make at home from plain low fat yogurt. The cheese takes very little effort or equipment. Line a strainer or colander with cheesecloth and place over a bowl. Put a quart of low fat plain yogurt in the cheesecloth. Cover and place in the refrigerator. Allow the yogurt to sit over night, and you will find cheese in the morning with liquid in the bowl below. Flavor the cheese with fresh herbs and use cold as a dip or spread. Do not heat. A mid afternoon snack of low fat yogurt cheese and celery sticks provides a low calorie option with calcium.

After non-fat yogurt come three foods that all provide 300 mg of calcium per cup:

Non-fat milk,

Cerealsfortified with calcium

Calcium and vitamin D fortified orange juice

Next on your top ten list are 3 high powered greens:

Broccoli at 42 mg of calcium per cup

Bok choi at 80 mg of calcium per cup

Kale at 90 mg of calcium per half cup.

Rounding out your list are the powerfoods of

Almonds at 150 mg of calcium per xxx

Navy beans at 130 mg of calcium per xxx, and

Canned salmon 180 mg of calcium in 3 ounces or sardines with 325 mg if calcium per 3 ounces.

Summer is the time to explore your local grocery and farmers market for new menu ideas that will increase your calcium. Leafy green vegetables can be at the top of your list for summer experimentation. Look for fresh broccoli, bok choy, and kale. Lunch can include great local cheeses and yogurts. Prepare cold salads with fresh greens, navy beans and canned fish. Dinner can include a sauté of greens along with nuts and cheese. Don't forget to try some homemade ice cream as another way of getting your dairy.