Fruit - In particular those high in Vitamin C, like blackberries, strawberries, raspberries, blackcurrants, citrus fruit, kiwi fruit, peaches, mango, cantaloupe melon, apples. Also dried fruit like figs, apricots, and dates.
Vegetables - In particular dark green vegetables like spinach, kale, collard greens, broccoli, cabbage, Brussels sprouts, Chinese cabbage, tomatoes, potatoes, onions, carrots, red bell peppers, sweet potatoes.
Dairy Foods - Low fat milk, yogurt and lower-fat cheese or calcium fortified soymilk & yogurt.
Oily Fish - Rich omega-3 essential fatty acids and high in Vitamin E, like salmon, mackerel, sardines, herring, tuna and trout.
Nuts and Seeds - Rich in omega-3 essential fatty acids and high in Vitamin E. Unsalted nuts, like walnuts, brazil nuts and almonds, and seeds like sunflower, linseeds and pumpkin seeds.
Pulses and Grains - Including soybeans, wheat germ, lentils, chick peas (garbanzo beans), brown rice, whole wheat bread, bulgur wheat, calcium-fortified breakfast cereals.
Vitamin D - Vitamin D is essential in order to absorb calcium for foods. The best source of Vitamin D is exposing the skin to sunlight. Other sources are fortified margarines and dairy products, fortified breakfast cereals and oily fish.
A healthy and nutritious diet, combined with a regular exercise routine, can greatly reduce your risk of developing causes of osteoporosis. Always check with your doctor before starting any exercise regimen.
By Chris Chenoweth
