# Calcium-Rich Foods for Osteoporosis Osteoporosis is a condition where bones become weak and brittle, making them more susceptible to fractures. One of the key nutrients that can help prevent or manage osteoporosis is calcium. Here are some calcium-rich foods that can help support bone health: ## Dairy Products ### Milk Milk is one of the most well-known sources of calcium. A single cup of milk can provide about 300 mg of calcium, which is roughly 30% of the daily recommended intake for adults. ### Cheese Cheese, especially hard cheeses like Parmesan, is another excellent source of calcium. A small serving of cheese can provide a significant amount of your daily calcium needs. ### Yogurt Yogurt is not only rich in calcium but also contains probiotics that can help improve gut health. A cup of yogurt can provide around 30-40% of your daily calcium requirement. ## Leafy Green Vegetables ### Kale Kale is a leafy green vegetable that is high in calcium. One cup of cooked kale can provide about 10% of the daily recommended intake of calcium. ### Spinach Spinach is another leafy green that is rich in calcium. However, it also contains oxalates, which can bind to calcium and reduce its absorption. Cooking spinach can help reduce the oxalate content. ## Fish ### Sardines Sardines are small fish that are packed with calcium. A serving of sardines can provide about 30% of the daily recommended intake of calcium. ### Salmon Canned salmon, especially with bones, is another good source of calcium. A serving can provide about 20% of your daily calcium needs. ## Nuts and Seeds ### Almonds Almonds are a great source of calcium. A handful of almonds can provide about 8% of the daily recommended intake of calcium. ### Chia Seeds Chia seeds are tiny but mighty when it comes to calcium content. A tablespoon of chia seeds can provide about 18% of the daily recommended intake of calcium. ## Fortified Foods ### Fortified Cereals Many breakfast cereals are fortified with calcium. Check the nutrition label to see how much calcium is added. ### Fortified Plant Milks Plant-based milks like almond milk, soy milk, and rice milk are often fortified with calcium. These can be a good alternative for those who are lactose intolerant. ## Conclusion Incorporating these calcium-rich foods into your diet can help support bone health and reduce the risk of osteoporosis. Remember to also get enough vitamin D, as it helps with calcium absorption. Regular exercise and a balanced diet are key components in maintaining strong bones.