FOODS TO FIGHT OSTEOPOROSIS

• SWEET POTATOES: They are loaded with potassium
and magnesium. Potassium neutralizes acid in your
body that can leach calcium out of your bones.
• GRAPEFRUIT: Squeeze half a ruby red grapefruit in
your water and get an explosion of vitamin C. This
will help with bone loss. (Grapefruit can interfere
with certain medications so double check).
• FIGS: Top fruit for helping with bone strength. Dried
or fresh, both are packed with calcium.
• SALMON: Loaded with Omega 3 and vitamin D, both
of which help your body use calcium. Canned
salmon is good, those small soft bones that can have
a bit of the ick factor, give it a huge amount of
calcium.
• ALMOND BUTTER: I love peanut butter, but almond
butter is loaded with potassium and magnesium and
calcium, playing a huge role in supporting those
bones.
• COCONUT MILK AND ALMOND MILK: They now are
boosted with vitamin D.
• MUSHROOMS: Shitake mushrooms are a great
choice.

• TOFU: Tofu is a mainstay in Asian cooking, both for
its versatility and the fact that it’s a nutritional
powerhouse. Half a cup of calcium-enriched tofu
contains more than 860 milligrams of calcium. Tofu
has other bone-building benefits, too. Research
suggests that isoflavones, which are plentiful in tofu,
may make soy useful in warding off bone disease in
women after menopause.
• DRIED PRUNES: You heard me. Eating a dried prune
every day, along with calcium and vitamin D, can
help improve your bone density by slowing the
breakdown of bone in your body.
• Molasses: Molasses contains calcium. So, try
topping your yogurt with a tablespoon of molasses.
• DARK GREENS: This means cabbage, bok choy, kale,
chard, and turnip greens added to a dish.

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