You’ve decided to do what you can to fight back against osteoporosis. One obvious step is adding calcium to your diet, the nutrient most important to your bone strength.

“This is critical,” says Dr Saltman, Ph.D, Professor of biology at the University of California in San Diego and author of California Nutrition Book. “You need enough of the right foods in the right amounts”.

Make sure that you are getting enough of the following to have stronger bones and avoid suffering from osteoporosis:

• calcium
• vitamin D that helps your body use calcium
• fluoride, which makes your bones denser
• trace minerals – zinc, copper, and manganese – that can affect the formation of bone at cellular level.

The foods highest in calcium are dairy products, such as milk, cheese and yogurt. Salmon and sardines with bones, and dark, green leafy vegetables (mustard greens, broccoli, for example) are other calcium rich choices. So are tofu and legumes. Dr Saltman also recommends supplementing your diet with a modest dosage of extra calcium, especially if you avoid dairy products.

“I practice what I preach,” he says. “I’m personally taking 500 milligrams a day, and I’ve got my wife taking 1,000 milligrams.” And for someone who already has osteoporosis, he advises 1,500 milligrams in conjunction with hormone replacement therapy monitored under a doctor’s care.

Learn more about calcium supplements for developing strong bones by visiting Local Health Magazine.