Osteoporosis is a bone disease that occurs due to the low production of new bones and/or losing too much bone; resulting in bones becoming very weak, porous, and at risk of fracture. As a result, bones are prone to breakage, after a simple fall or even a sneeze or subtle jerk of the body. Osteoporosis is usually found in older women with slim builds, and tends to be diagnosed during the menopausal years.

Fortunately there are some foods that can be of great assistance in supporting bone health and preventing osteoporosis from occurring:

1. Milk and dairy
It is a well known fact that milk and other animal sourced dairy products contain hefty amounts of calcium. Many also include vitamin D; which is a definite benefit for those looking to strengthen their bones. Dairy products such as milk, cheese and yogurt are essential items for bone strength.

2. Green leafy vegetables
Green leafy vegetables like kale, broccoli, spinach, and mustard greens contain vitamin K, another great natural source of calcium to regulate bone strength. Brussel sprouts and collard greens also appear as foods that can lessen the likelihood of bone breakage in older age. These too serve as an preemptive strike against bone diseases.

3. Fish and seafood
A great thing about fish and other types of seafood is that it contains lots of protein. Fish also contains phosphorus, which is a bone building and grows. Fish and shellfish such as shrimp, scallops, lobster, and crab are great sources of these specific key ingredients. While fatty fish also includes omega-3 fatty acids which support joints. The best source of fish for osteoporosis and bone health are canned salmon and sardines with the bones intact.

4. Nuts
Nuts, such as almonds, pistachios, and specifically walnuts are an excellent source of EFAs and omega-3 fatty acids, which are often recommended for bone support. Doctors often recommend patients at risk of osteo issues consume a handful of walnuts each day as a protein-filled snack to promote bone health.

5. Figs
Fresh figs, surprisingly, provide a decent amount of calcium for bone health and support. Studies show that consuming approximately 5 medium sized fresh figs will yield roughly 90 milligrams of calcium. Not to mention skeleton-protecting nutrients such as potassium and magnesium. If you cannot find fresh figs, you can alternatively eat them dried. A half cup of dried figs provides roughly 121 milligrams of calcium.