Osteoporosis diet: These five foods could PREVENT weak bones

According to the International Osteoporosis Foundation, one in two women and one in five men will suffer a bone fracture after the age of 50 in the UK.

Last year they warned in a report that millions of cases of osteoporosis are undiagnosed.

It is thought the increasing trend for cutting out dairy from diets could be to blame.

Indeed, a National Osteoporosis Society survey published in April found a fifth of under-25s had cut out or reduced dairy, putting their bone health at risk.

This is because dairy is a vital source of calcium and vitamin D. 

Both nutrients are essential for building strong bones and warding off osteoporosis, rickets and broken bones.

The condition causes bones to become less dense and more fragile, according to the NHS.

While losing bone is a normal part of the ageing process, not consuming dairy and other foods could accelerate this.

Eat these five foods to boost bone health.

Milk

It is one of the best sources of bone-healthy nutrients, according to the International Osteoporosis Foundation.

What’s more, the drink is one of the most efficient ways of getting enough calcium – you would have to eat several portions of some leafy green vegetables to get the equivalent calcium in just one serving of milk.

Cheese

It is one of the richest dietary sources of calcium.

Types with the highest amount include hard cheeses, such as cheddar and parmesan, and fresh cheeses, like ricotta and mascarpone.

Tofu

This is one of the best ways for vegans – who don’t eat dairy – to get enough calcium.

It is made by curdling soy and pressing the remaining curds into a soft, white block.

Broccoli

Along with other green leafy vegetables such as cabbage and okra, broccoli is a rich source of calcium.

According to the NHS, while spinach contains lots of calcium too, it also has oxalic acid which can reduce calcium absorption.

Eggs

Along with oily fish, they are a great dietary source of vitamin D.

However, it is not possible to get enough of the nutrient from food alone, so you will need to get the rest through safe sun exposure and a vitamin D supplement.