Foods That Help Prevent Osteoporosis

Nuts

Nuts are a triple threat when it comes to preventing osteoporosis. Many nuts, including almonds, contain lots of calcium. First check on the list for strong bones! Nuts also contain protein, with peanuts and almonds topping the list. This is the second check. Remember, protein reduces bone fractures and boosts bone mass! Nuts also contain phosphorus, which again, helps support healthy bone growth. Brazil nuts contain the most phosphorus, though almonds, pistachios, pine nuts, and cashews are also fairly high in this mineral. The best bet for preventing osteoporosis with nuts is to consume a variety of nuts. This ensures a good balance of nutrients. A healthy diet is a balanced one!

Dark, Leafy Greens

Once again, calcium is king when it comes to foods to prevent osteoporosis. Dark, leafy greens contain lots of calcium. This surprises many people who hear it, but it is true! Kale, for instance, contains about 150 milligrams of calcium per 100 grams. Collard greens contain roughly 18 percent more calcium per serving than kale. Even better! Other dark, leafy greens to prevent osteoporosis include spinach, broccoli, bok choy, and turnip greens.

Dark, leafy greens also contain vitamin K. This vitamin isn’t as powerful as calcium and vitamin D. However, evidence suggests low vitamin K in the blood results in lower bone density. It is still a good vitamin to consume, therefore, to prevent osteoporosis!