What's ailing you: Osteoporosis
Broccoli
Why it's good: Broccoli gives you four bone-building
nutrients in one convenient package: vitamins C and K, potassium and some
calcium. Studies have found that getting enough of vitamins C and K is linked
to having high bone density. Potassium (and other compounds found in produce)
may reduce bone loss by acting as a buffer against metabolic acids, which some
studies suggest contribute to the breakdown of bone tissue.
Eat up! Serve broccoli at least three times a week, and if
you need extra incentive to dig in, sprinkle your florets with a bit of grated
cheese (which adds more calcium!).
Skim milk
Why it's good: Skim milk is an obvious choice for strong
bones, since 1 cup contains 300 mg of calcium — about a third of the daily
recommended amount.
Eat up! Work it into your daily diet by making oatmeal with
a cup of skim milk instead of water, including 1 cup in a fruit smoothie, or
having a mug of low-fat cocoa made with 1 cup of nonfat milk. Feel free to
substitute soy or almond milk (as long as the carton says it's fortified with
calcium).
Yogurt
Why it's good: If you don't get enough calcium in your diet
your body will start "borrowing" what it needs from the calcium
stored in your bones. What's great about yogurt is that it's a good source of
calcium and protein — and both are necessary for bone strength. Studies show
that people who don't get enough protein have lower bone density.
Eat up! Opt for Greek varieties over traditional yogurt to
get twice as much protein (and go for non-fat).
