WASHINGTON — A common effect of aging is the loss of bone mass. This happens when the body reabsorbs calcium and phosphate from the bones, instead of keeping the minerals in the bones, the National Institutes of Health reports.
The loss of bone mass puts many at risk for osteoporosis, a disease of weak, porous bones that’s responsible for more than 8.9 million fractures annually, the International Osteoporosis Foundation reports.
But you can take some preventative measures to strengthen your bones and ward off your risk of osteoporosis — and eating the right foods tops that list.
Calcium and vitamin D are two of the most important nutrients for bone health. The two work together to build and maintain strong bones. According to the International Osteoporosis Foundation, calcium is a major building block of bone tissue; vitamin D helps the body to absorb calcium.
There are plenty of tasty, easily accessible foods that are packed with both calcium and vitamin D:
Milk and Milk Alternatives
Having a glass of low-fat milk, or fortified soy or almond milk, is a great way to get calcium each day.
If you don’t like drinking milk, you can incorporate it into your diet without gulping it straight from the glass. Try Food and Wine’s recipe for almond milk and chia-seed pudding. You can also mix dairy, soy or almond milk in a smoothie, such as this almond-banana smoothie from Epicurious.
Yogurt
Yogurt is lower in lactose than dairy milk (for those who are sensitive to lactose), and it’s a great source for calcium for breakfast or a snack.
Similar to milk, yogurt does not always have to be consumed the conventional way.
Add a bit of crunch to a cup of yogurt with some granola, high-fiber cereal or chopped nuts and a drizzle of honey. Throw yogurt in your smoothies, or try it as a substitute for sour cream on tacos and in dips, such as an artichoke dip or this Tuscan vegetable dip.
Dark, Leafy Greens
It’s often a surprise to many that dairy is not the only source of calcium. Dark, leafy greens are another food rich in the essential nutrient.
In addition to tossing kale in cold salads, the popular vegetable can also be baked into crunchy kale chips and mixed into soups, such as this Tuscan white bean and kale soup.
Of course, there are other leafy greens out there. WebMD lists collards, turnip greens, Swiss chard, spinach, mustard greens, broccoli and red and green leaf lettuce on its top 10 list of nutritious greens.
The Food Network’s Anne Burrell takes the guesswork out of mustard greens with her recipe for saut
