The International Osteoporosis Foundation reveals that more than 50 percent of people over age 50 have osteoporosis or low bone mass. Osteoporosis causes human bones to weaken and easily fracture or break. The main symptoms of osteoporosis include back pain resulting from fractured or collapsed vertebra, height reduction, and stooped posture, as well as bones that break easily. A lack of calcium over the years is the main contributing factor for this condition. Doctors often provide treatment in medications like Evenity and Prolia. However, there are certain superfoods than can also help prevent osteoporosis:

1. Yogurt and milk
Yogurt is not just delicious, but it’s also a strong source of calcium especially for elderly folks. According to medical experts, consuming yogurt on a daily basis benefits bone health. In fact, it has been proven that adding plain yogurt to the daily diet helps to strengthen bones, and may be used as a preventative measure for osteoporosis. So, whether young or senior, yogurt is a great bone-boosting agent. As for milk, research has shown over the years that regular intake of calcium strengthens bones and prevents osteoporosis.

2. Calcium-fortified cottage cheese
Cottage cheese has for years been recommended and used by athletic organizations for both bone strengthening and weight management. It is also highly recommended for people diagnosed with osteoporosis as it contains rich levels of calcium. Cottage cheese is drained and washed to remove extra acids, so it’s sweet to taste. Calcium-fortified cottage cheese can be combined with fruits, cereal, or any meal to enhance the taste and improve health at the same time. While osteoporosis is rare in children, if a child is lethargic, calcium-fortified cottage cheese can increase their energy and build strong bones.

3. Broccoli and kale
Broccoli is an alkalizing vegetable. It is also packed with magnesium, calcium, vitamin K, folate and vitamin B6. What makes this veggie good for the prevention and treatment of osteoporosis is its high vitamin C content, which increases the body’s absorption of calcium. Intake of calcium by itself can have risks, and it requires vitamins C, K and D to help the body absorb it.

In the meantime, the dark leafy vegetables, like kale, not only contain calcium, but vitamin K as well, which can reduce the symptoms of osteoporosis.

4. Dried figs
One of the best fruits known to strengthen bones is figs. Dried figs possess enough calcium, potassium and magnesium to protect bones. One cup of dried figs has 242 milligrams of calcium, so just nibbling on a half a cup will suffice.

5. Canned salmon and bone-in sardines
Salmon is a fatty fish that has a variety of bone developing nutrients. It’s rich in vitamin D, which helps the body to utilize calcium. Salmon is mainly chock full of omega-3 fatty acids, which help support joint and bone health. Canned salmon vs. fresh is the best form because the bones are mixed in with the meat, thus increasing the calcium level. Sardines with the bones in are also essential for bone health because they contain both vitamin D and calcium, as well as essential bone-related phosphorus, zinc, and omega-3 fatty acids, which reduce inflammation.