OSTEOPOROSIS
A healthy diet for healthy bones
Osteoporosis, a disease that causes bones to become brittle, affects no fewer than two million Canadians. To prevent bone loss and reduce your risk of fractures, Osteoporosis Canada recommends a diet rich in calcium and vitamin D. Here’s a list of foods to consume regularly.
DAIRY PRODUCTS
• Cheese
• Cow or goat milk
• Plain yogourt
FISH
• Swordfish
• Cod liver oil
• Sardines
• Canned pink salmon
• Sockeye salmon
• Canned tuna (in water)
• Red snapper
FRUITS AND VEGETABLES
• Artichokes
• Bok choy
• Broccoli (cooked)
• White mushrooms
• Kale (cooked)
• Squash
(butternut or acorn)
• Figs (dried)
• Kiwis
• Oranges
• Grapefruit
(pink or red)
• Snow peas (cooked)
OTHERS
• Roasted almonds
• Beans (soy or white)
• Hummus
• Egg yolks
• Soy or almond milk
• Enriched margarine
• Chickpeas
• Tofu
On average, one out of every three women and one out of every five men experience an osteoporosis-related fracture at some point in their lives. Source: osteoporosis.ca.