Calcium and vitamin D are two essentials in maintaining healthy bones and fighting against osteoporosis, a condition in which bones become brittle and are more susceptible to fractures and breaks. When you have osteoporosis, even a slight bump can cause a fracture, and those who experience one fracture are 50% more likely to also have another one. Currently the figures state that 1 in 2 women over 60 will experience an osteoporotic fracture, and one person is admitted to hospital with a fracture every 8 minutes (according to osteoporosis.org.au). That’s a lot of fracture!

So, what can you eat to get your bones in top shape? Calcium-rich recipes are what most dieticians and medical experts recommend as a vital step. Here are some suggestions of healthy food that also may help to prevent osteoporosis:

Drinks

• Fat free milk (skim) 
• Orange juice with added calcium

Fruit

• Most fresh fruits, and in particular red grapes
• Dried apricots, dates and prunes

Vegetables

• Green leafy vegetables
• Broccoli
• Carrots
• Pumpkin
• Sweet potatoes
• Squash

Dishes

• Cheese & herb omelette
• Brocolli, ham and cheese quiche
• Tomato-based pasta

Fish

• Salmon and other fish
• Sardines

Extras

• Yoghurt
• Honey
• Oatmeal
• Tofu
• Sesame seeds
• Peanuts, walnuts and almonds
• Chickpea-based dishes like hummus

Foods to avoid

Some foods may interfere with your body’s calcium absorption. These include:

• Spinach
• Unleavened bread, raw beans, seeds and grains
• High levels of sodium

Refs: Osteoporosis.org.au,  Ask The Experts - Medicine.net,