As many as half of all women and one-fourth of all men older than 50 will fracture a bone at some point due to osteoporosis. Whether you are young and still building bone or older and trying to preserve it, these simple steps can help keep your bones healthy and strong.Your bones need a variety of nutrients, including calcium and vitamins, C, D and K.Low-fat dairy products are well-known sources of calcium,
and many are fortified with vitamin D. You can also get calcium in nondairy foods, like salmon, mackerel, tuna, sardines, white beans and tofu. Fruits and vegetables are the best way to get these important vitamins and minerals.
You’ll get calcium and vitamin K from kale, collard greens, broccoli, spinach and cabbage. Vitamin C is high in red and green bell peppers, strawberries, Brussels sprouts, oranges and pineapples.
If you’re not getting the recommended amount of these important vitamins and minerals from food alone, you may need to take supplements, but talk to your doctor first.
And cut the fat: Consuming too much saturated fat can lead to a high level of homocysteine – a chemical in the body known to decrease bone mass.For osteoporosis prevention,,,
