Osteoporosis in Women: Foods Women Must Eat
Osteoporosis: How can I prevent Osteoporosis?
“Fruits and vegetables are rich in several nutrients that appear to play important role in bone health; including potassium, magnesium, and vitamin K. Eat a minimum of 5 servings of a variety of different colored fruits or vegetables daily. Teenage and adult women should aim for at least 7 servings.
Higher salt intakes appear to increase urinary calcium loss, although this effect can be modified by other dietary factors.
Physically active people generally have higher BMD(Bone Mass Density) at all ages than people who are sedentary. Weight-bearing exercise and strength training are most effective at increasing or maintaining bone mass.”