5 Foods That Fight Osteoporosis

November 7, 2015

Osteoporosis is a disease that causes bones to become weak or fragile due to loss of bone density. Though it normally occurs in older women, osteoporosis can happen at any age. Having a small frame, a family history of the disease and a lack of exercise can place women at a higher risk of getting the disease. The good news is that eating a healthy diet with the right foods can help fight off osteoporosis. Try incorporating these five foods to fight off the disease and keep your bones strong.

Wild-Caught Salmon

The average serving of salmon contain approximately 283 milligrams of calcium, making it a great way to up your calcium intake. Bones are primarily made of calcium, which can be lost due to hormones or pregnancy, resulting in the bones losing their density. Eating calcium can help replace what has been lost.

Calcium-Rich Foods

Milk, yogurt, cheese and even ice cream are all great sources of calcium. Pre-menopausal women should aim to get 800 milligrams of calcium per day. Women who are post-menopausal should try to get 1,500 milligrams each day. Just be sure to watch how much sugar you’re consuming, as many yogurts and ice creams are sugar bombs.


Each cup of kale contains 67 milligrams of calcium, which makes it a great option for vegetarians and meat eaters alike. Not a fan of the leafy green? Try tossing kale leaves with olive oil and roasting in the oven for a healthier alternative to chips.

Organic Soy Milk

With 200 milligrams per serving, soy milk is also a great way to get the calcium your body needs to fight off osteoporosis. Additionally, soy milk is fortified with vitamin D, which helps your body to absorb calcium properly.


Almonds make a great snack that will give you a boost of both protein and calcium with 291 milligrams per serving. For an extra calcium boost, try sprinkling them on top of yogurt.

Learn More Ways to Prevent Osteoporosis at OB-GYN Women’s Centre of Lakewood Ranch

If you have a family history or are concerned about getting osteoporosis, schedule an appointment with us today. Our caring doctors and staff can determine if you are at risk of osteoporosis and help you keep your bones strong for years to come.