12 Ways to Lower Your Risk of Osteoporosis (Ladies, This is Vital Info!)

Excellent Source of Calcium Healthy Nutrition Stamp

Photo credit: bigstock.com

2.  The No Brainer

You can reduce your risk of osteoporosis by eating more calcium-rich foods and increasing your calcium intake. Some of the best choices for calcium are:

  • Calcium fortified whole grain cereals
  • Milk
  • Soy beans and soy products like tofu
  • Calcium fortified orange juice
  • Yogurt
  • Cheese
  • Spinach
  • Turnips
  • Collard greens
  • Kale
  • Sardines
  • Black strap molasses
  • Soy milk
  • Rice milk
  • Almond milk

Depending on your age, you will need the following amounts of calcium daily:

  • 1 to 3 years – 700 mg each day
  • 4 to 8 years – 1,000 mg
  • 9 to 18 years – 1,300 mg
  • 19 to 50 years – 1,000 mg
  • 51 to 70 mgs – 1,200 mg for women – 1,000 mg for men
  • 71+ years – 1,200 mg

Just one cup of calcium fortified soy milk, almond milk, or orange juice has about 300 mg of calcium, so it’s easier than you think to get the calcium you need each day. And don’t forget that vitamin D!

PrevPage: 2 of 12Next