Osteporosis Prevention

• According to the National Osteoporosis Foundation, 85 to 90 percent of bone mass is acquired in girls by age 18 and boys by age 20. You can start protecting your bones at a young age by getting enough calcium, magnesium and vitamin D, and indulging in weight bearing and muscle strengthening exercises. Avoid smoking and excessive alcohol consumption. In most cases osteoporosis can be prevented.
  
  

Calcium in Dairy Foods

• Cheese is delicious
  
  Calcium is found in all dairy sources. Milk is the number one calcium source, but for those of you who do not like milk there are many other dairy foods that will give you an adequate amount of calcium. The National Institute of Health recommends using low- or non-fat milk or yogurt. Make yogurt dips for vegetables and fruit. Fat-free frozen yogurt is a delicious treat rich in calcium. Fat-free cheeses are great for sandwiches, grated over salads and omelets. Soy dairy products also have a high content of calcium for vegetarians.
  
  

Calcium in Vegetables and Fortified Foods

• Stir fry with many vegetables
  
  There are many vegetables that contain calcium. Broccoli has a fair amount of calcium, and adding grated cheese will up the calcium amount. Try some stir fry with bok choy, kale, broccoli and collards. which are rich in calcium. Sardines are a rich source of calcium as well as other nutrients. Today many foods in the grocery store are fortified with calcium, such as fruit juices and soy beverages.
  
  

Vitamin D Sources

• Vitamin D is essential food good bone health. According to the National Institute of Health, there are very few foods that contain Vitamin D naturally. But many foods we can find in the grocery store have been fortified with vitamin D, including milk, cereals, yogurt, cheese and orange juice. Fish such as salmon, tuna and mackerel are the best natural sources. Sunshine provides vitamin D, so try to expose yourself to the sun a little bit every day.
  
  

Magnesium and Osteoporosis

• Enjoy all leafy greens
  
  Magnesium is an important mineral for the prevention and treatment of osteoporosis. It helps process the calcium in our bodies and is essential for bone formation. Rich sources of magnesium are dairy products, spinach, beets, nuts and many fish.
  
  

Calcium Supplements

• Supplements for more calcium
  
  It is generally preferred to get basic vitamins and minerals from food sources. If you cannot meet your daily requirement, there are calcium, vitamin D and magnesium supplements. According to Harvard Health Services it is estimated that 30 40 percent of adults over 50 have a vitamin D deficiency, which accelerates bone loss. Many calcium supplements contain Vitamin D and magnesium. The best form of calcium is calcium citrate as it does not require stomach acid to dissolve.