4 Bone Friendly Foods That Help Prevent Osteoporosis

  • Sardines Though theyre not the first thing to come to mind when you think of healthy foods, sardines are in fact packed with benefits. If youre looking for a rich source of calcium other than milk, have some canned sardines as an appetizer before dinner. Three ounces of these tiny fish contain 325 milligrams of calcium, which is just as much as an entire glass of milk. Having a servings of sardines two or three times a week is the perfect way to add some flavor and variety to a calcium-rich meal plan.
  • Kale One cooked cup of kale contains not only 180 milligrams of calcium, but also 90 micrograms of vitamin Kthe essential vitamin for calcium absorption and sturdy bone structure. Research conducted by the Nurses Health Study has shown that women who consume a minimum of 130 micrograms of vitamin K daily decrease their risk of hip fracture by 30 percent. Just two servings of kale a day will provide you with your recommended dose of the vitamin. If youre not a fan of kale, have two servings of collard greens, broccoli, dark lettuce or Brussels sprouts instead.