Osteoporosis affects the skeletal system. Usually, bones have small spaces that create a honeycomb-like structure. In the bones of people with osteoporosis, this space becomes bigger, and thus the bones become weaker. Over 53 million individuals in the country have osteoporosis. Nutrition holds the key to health, even in the case of osteoporosis, and some foods could lower the risk. Here is a list of foods that could lower the risk of osteoporosis: Dairy When mothers want their children to drink milk, they often talk about how the bones will become stronger. This is no urban legend. Bones are made of calcium, and when they become porous, what better way to fix it than to supply the body with the best source of calcium in meals? Calcium and essential proteins in dairy make milk and milk products vital to bone health. Also, cheeses are available in calcium-fortified variants, which helps reduce osteoporosis risk. For older individuals, yogurt and cottage cheese are a good option since milk often becomes hard to digest as people age. Finally, vitamin D fortified dairy also helps improve strength as this nutrient is essential for bone tissue. Green leafy vegetables Dark green leafy vegetables like broccoli, bok choy, turnip greens, and collard greens are a great choice to include in your meal plan because they contain vitamin K, several antioxidants, and are excellent sources of calcium and iron too.

The body is continuously breaking and repairing the living tissues in our bones. As we turn older, the repair rate slows down, which can result in osteoporosis. This is a condition where bone density and quality reduce drastically. One of the ways to prevent or lower the risk of osteoporosis is by exercising and controlling the food choices. Given below is a list of foods that may reduce the risk of osteoporosis. Foods that help decrease the risk of osteoporosis Foods containing calcium An important nutrient to build bone strength is calcium. It also benefits heart functions, nerves, and decreases the risk of blood clotting. According to the USDA Food Composition Databases, dairy products such as yogurt, milk, and cottage cheese are rich sources of calcium. Other calcium-rich foods include dark green veggies like kale, collards, broccoli, turnip greens, canned salmon, sardines, nuts, and tofu. Protein and magnesium-rich foods While calcium builds strength, proteins help the bones gain the required levels of hardness. One should have a minimum of 15 grams of protein from every meal. Protein-rich foods include poultry, fish, eggs, beans, nuts, peanut or almond butter, and sunflower seeds. Another important mineral that should be added to meals is magnesium.