Osteoporosis is a progressive, debilitating disease that results in thin, brittle bones that break easily. Fifty percent of women and 25 percent of men over the age of 50 eventually suffer osteoporosis-related fractures, with 25 percent dying within a year of the fracture.
Exercise and maintaining a diet high in calcium are the best ways to prevent osteoporosis. Typically, people who develop osteoporosis have had a lifelong diet lower in calcium than those who don't develop osteoporosis, according to Colorado State University. Metabolic balance studies also show that patients with osteoporosis have a negative calcium balance.
Recommended Calcium Intake
To build strong bones and retain calcium, it is recommended that children from age four through eight receive 800 milligrams of calcium a day. Children between nine to 18 need 1,300 milligrams a day; adults between 19 and 50 need 1,000 mg of day; and adults over age 50 need 1,200 mg a day.
Dairy
The best bet for foods with calcium is dairy products, including milk, yogurt and cheese. An eight-ounce glass of milk, for example, contains approximately 300 milligrams of calcium. That is about 25 percent of your daily requirement. To also promote heart health while preventing osteoporosis, choose fat-free or low-fat milk or use nonfat dry milk powder for cooking. One tablespoon of nonfat dry milk provides 50 milligrams of calcium.
