Osteoporosis essentially means porous bones. It’s a condition in which the bone density in the body reduces, making them weak and brittle. Because of this, people with osteoporosis are highly likely to fracture or break their bones while doing regular physical activities. One of the best ways to make bones stronger is to eat bone-healthy nutrients like calcium, vitamin D, magnesium, and others. Accordingly, here are some superfoods to help fight osteoporosis.

1. Dairy products

It is no surprise that milk and its products are considered superfoods for osteoporosis. Milk is chock-full of a bone-strengthening mineral called calcium. Doctors and researchers have long been saying that calcium is not only essential for bone development in young children and adults, but it also improves bone mass density and reduces bone loss with aging. When consuming dairy products, it’s best to look for low-fat or nonfat milk, yogurt, and cheese. Some dairy products are even fortified with vitamin D.

2. Nuts and seeds

While bones are largely made of calcium, other minerals also play a crucial role in their overall health. Studies show that 50% to 60% of magnesium in an adult’s body is present in the bones, and low levels of this mineral can make bones fragile and result in calcium loss. A great way to naturally boost magnesium content is to consume pumpkin seeds. Among all seeds, pumpkin seeds are the highest in magnesium content. Even Brazil nuts are an excellent source of the nutrient. Also, nuts like walnuts, almonds, and pistachios are full of magnesium, phosphorus, calcium, and zinc, making them a great option.

3. Citrus fruits

For better absorption of calcium, the body needs sufficient amounts of vitamin C. It is also essential for the production of collagen, which is the fibrous portion of the bone and cartilage. Plus, studies show that vitamin C plays a crucial role in preventing bone loss, making it a crucial nutrient for fighting osteoporosis. Citrus fruits like oranges, lemon, limes, and grapefruits, are one of the best sources of this vitamin. Eating just one orange or grapefruit per day provides the body with adequate amounts of vitamin C.

4. Leafy greens

Multiple studies have shown that a wide variety of leafy vegetables are superfoods for osteoporosis. These vegetables are loaded with bone-building nutrients like calcium, magnesium, and vitamin K. Vitamin K is yet another critical nutrient that helps improve bone density and reduces the risk of fractures. People with osteoporosis must include a variety of leafy greens into their diets, such as spinach, kale, bok choy, collard greens, mustard greens, turnip greens, and Brussel sprouts.

5. Fatty fish

High in calcium, vitamin D, and omega-3 fatty acids, fatty fish are full of nutrients that make the bones healthy. Vitamin D helps the body use calcium, while omega-3 improves bone health in addition to supporting joints and boosting the cardiovascular system. Canned salmon and sardines, in particular, are excellent sources of calcium because they contain small, soft bones along with the meat. Other fatty fish such as mackerel and tuna are also great sources of calcium and vitamin D.