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Osteoporosis has a strong genetic component, and even those with a robust bone health diet can still be susceptible to developing the condition. Eating foods rich in vitamins and nutrients can help promote bone health and reduce your risk for many age-related conditions. Calcium, vitamin C and Vitamin D are integral to preventing osteoporosis. Following are a few of the best foods for bone health.

Healthy sources of calcium and fat are important for bone health. Dairy products like milk, cheese, and yogurt are full of calcium. A few servings a day will boost your calcium intake.

There are many fruits and vegetables that are packed with nutrients. Items like leafy greens (kales, collard greens, spinach, and mustard greens); figs, broccoli, oranges and mushrooms to name a few. Eat a few servings a day to keep your bones healthy.

Salmon and tuna are particularly high in vitamin D, which helps the body process calcium. Skinless chicken and other lean meats also provide a healthy dose of protein to support bone density and tissue growth.

Eggs are a great source of vitamin D but also contain cholesterol so moderate your consumption. Other foods high in Vitamin D are good too.

Nuts that are ideal for osteoporosis prevention include almonds, sunflower seeds, or pistachios. Eat a handful each day as a snack to promote bone health. They are a good source of healthy fats, protein, and nutrients (calcium and magnesium).

Some breakfast cereals, orange juice, breads, and more have added calcium or vitamin D to help consume extra nutrients. If you are lactose intolerant, or don’t like certain other nutrient-rich foods, fortified foods can be a good alternative.

Remember in addition to eating foods that promote bone health to exercise and have regularly scheduled bone scans which can provide valuable information about bone structure and bone density.

Source: Heiden Orthopedics