Dieting to prevent osteoporosis

§         Problem: Osteoporosis is the weakening of the bone because of a loss in bone mass. You don’t notice it happening—there are no symptoms, and by the time you detect it, it’s already done its damage. Osteoporosis puts you at greater risk for fractures and bone displacement.

Osteoporosis can be prevented by taking calcium, which strengthens the bones, and Vitamin D, which the body needs to absorb the calcium. The body can’t produce calcium, so if your diet can’t meet your daily requirement, you might need calcium supplements.

§         Recommended Daily Calcium Intake:  You need about 1,000 mg of calcium every day.

§         Ideal diet:  Some of the best sources of vitamin D are fortified milk, egg yolks, liver, cold saltwater fish (e.g., salmon, halibut, herring, tuna), and fish oils. Calcium can be found in milk, yogurt, cheese, and some leafy and green vegetables, such as broccoli and kale.