Eating foods that contain bone-building nutrients may help in preventing osteoporosis

Women who want to lower their risk of developing osteoporosis can eat certain foods in addition to other healthy habits. A number of dairy products, produce and nuts contain calcium, vitamin D and other nutrients, EmpowHer reports.

For example, three eight ounce servings of cheese per day provides the recommended daily allowance of 1,300 milligrams of calcium. A single serving is typically one and one half ounces of natural cheese or two ounces of processed cheese.

Green leafy vegetables also contain calcium. Just one cup of turnip greens provides 190 milligrams worth of the nutrient.

Other sources of calcium and magnesium are canned salmon and sardines. The edible bones of these fish are rich in both nutrients. A serving, which is three and one half ounces, provides two-thirds of the amount of calcium in one cup of milk.

Making these foods a part of a healthy diet may help in the prevention of osteoporosis, which affects approximately eight million women and two million men, according to the National Osteoporosis Foundation.
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