As we age, osteoporosis is a major risk factor for women.  When you hit middle-age, they slowly begin to thin out and the process only accelerates after menopause.  One of the best lines of defense is your diet – eating the right foods can give you the maximum peak bone mass and boost your bone density at any age.

Here are the Top 12 foods you should incorporate into your diet to help prevent and eliminate osteoporosis:

Calcium – Of course, we all know that calcium is the cornerstone of strong bones.  Adults younger than 50 need 1,000 mg. daily; over 50, you need 1,200 mg. daily.  The best way, undoubtedly, is milk.  An 8-ounce glass of milk contains 300 mg. of calcium.

Yogurt- If you’re not a milk drinker, yogurt (as well as 1 ounce of swiss cheese) has nearly as much calcium as milk.  Note: Lactose intolerant products still have the same amount of calcium.

Sardines – 3 ounces of canned sardines delivers a little more calcium than a cup of milk.

Vegetables- Go for greens such as bok choy, Chinese cabbage, kale, and collard & turnip greens.  One cup of chopped, cooked turnip greens has about 200 mg. of calcium.

Calcium Supplements – This is an easy way to boost your calcium intake, but if you’re already getting enough calcium from the foods you eat, you don’t need to take them.  Note: calcium carbonate is better absorbed with food and calcium citrate can be taken anytime.

Soy Foods- 1/2 cup of tofu contains 258 mg. of calcium.  Note: Research indicates that isoflavones also strengthen bone density and they are plentiful in soy foods, such as tofu.

Salmon – contains calcium as well as vitamin D, which assists in calcium absorption.  They are also high in omega-3 fatty acids.

Nuts and Seeds- Almonds, pistachios, and sunflower seeds are all high in calcium.  Walnuts and flaxseeds are packed with omega-3 fatty acids.   Peanuts and almonds contain potassium, which protects against the loss of calcium.  Nuts also contain protein and other nutrients, which play a supportive role in building strong bones.

Hold The Salt – Salt is a major culprit in depriving the body of calcium.  The more salt you eat, the more calcium gets carried away by urine.

Sunshine- While technically not a food, it’s the best source of a nutrient (vitamin D), which is found in very few foods.  Without vitamin D, the body cannot properly absorb calcium.

Weight-Bearing Exercise – Regular weight-bearing exercise will help you get the most out of your bone-boosting diet.  This includes any activity that uses the weight of your body or outside weights to stress the bones and muscles.  The result is that your body lays down more bone material and our bones become denser.  Brisk walking, dancing, tennis, and yoga have all been shown to benefit your bones.