Osteoporosis is a widespread disease that affects 10 million people in the country. It is characterized by weakened bones that become more vulnerable to fractures. So, people with the condition are more likely to break a bone after a minor fall or accident. While many factors can contribute to its development, nutrition plays an integral role in preventing and managing this disease. Balanced, nutrient-rich meals can help prevent bone loss and strengthen the body. 

Best foods
Nutrition is essential in the prevention and management of osteoporosis. A food plan rich in minerals like calcium and magnesium, vitamin D, and protein will help one maintain bone health and lower the risk of fractures. Further, increasing muscle strength can protect one against falls that could cause fractures. People with osteoporosis must consult a physician and registered nutritionist to create a nutritional regimen that meets their needs and helps them improve bone health. Here are some of the best foods for osteoporosis prevention:

Dairy products
Dairy products are excellent sources of calcium— a nutrient essential for strengthening bones. Three portions of dairy products daily, for example, foods with cheese, milk, or yogurt, can help lower the risk of osteoporosis. However, those with lactose intolerance or sensitivity may have to fulfill their calcium requirement through other sources, like nuts and seeds.

Leafy greens
Leafy green vegetables like spinach, kale, and broccoli are packed with bone-friendly nutrients like vitamin K, calcium, and magnesium. These nutrients support bone health and help prevent osteoporosis. Adding various leafy greens to meals is a great way to improve bone health. 

Salmon
Salmon is a fatty fish rich in vitamin D—a nutrient that helps the body absorb calcium. As calcium is essential for maintaining bone health and preventing osteoporosis, experts may recommend two portions of seafood, including salmon, each week for best results.

Nuts and seeds
Nuts and seeds, like sesame, almonds, and chia seeds, are excellent sources of calcium, magnesium, and phosphorus that strengthen the bones. Further, these foods can help lower inflammation and improve overall health. 

Beans and legumes
Foods such as chickpeas, kidney beans, and lentils are packed with protein, calcium, and other essential nutrients that are necessary for improving bone strength. These plant-based sources of calcium can help prevent osteoporosis while also decreasing the risk of developing heart disease and health complications like diabetes.

Fortified foods
Fortified foods, like certain types of cereal, orange juice, and bread, contain vitamin D and calcium required for bone strength. These foods may especially benefit those who do not get enough key nutrients from their meals. However, one should read the nutrition facts and ingredient labels to choose nutrient-rich food and avoid products with excessive sugar.

So, a meal plan rich in calcium, vitamin D, magnesium, protein, and other bone-friendly nutrients is crucial for strong bones and osteoporosis prevention. Dairy products, leafy greens, seeds, and fortified foods can provide the necessary vitamins. Eating healthier, exercising regularly, and cutting back on unhealthy lifestyle choices are key steps in maintaining strong bones. One should consult a healthcare expert before introducing drastic changes to their meal plans. A nutritionist can come up with a customized meal plan that caters to individual needs.