Today, osteoporosis is a leading disease and cause for bone weakness and brittleness. Unfortunately, many patients don’t realize that they have the condition until a fracture occurs. According to WebMD, osteoporosis often starts very quietly and is not discovered until an injury occurs, such as a major bone fracture.

However, there are symptoms of osteoporosis that you can look out for. Common symptoms of osteoporosis include:

• Chronic spin or backache
• Fractures in the hip, wrist, or spine
• A gradual loss of height or stooped posture

Along with medication and physical therapy to treat osteoporosis, doctors will often recommend incorporating certain foods into the diet that support bone health. In fact, research from the National Osteoporosis Foundation (NOF) recommends certain bone-building foods to help prevent osteoporosis, such as foods high in calcium and vitamin D, as well as:

1. Fish
Fish is one of the best foods for osteoporosis. All fish is rich in calcium, which helps bones stay strong and healthy. The best types of fish to eat for osteoporosis are sardines, salmon, and anchovies, as well as shrimp, swordfish, clams, and mackerel. Not to worry if you don’t eat meat, there are also non-fish foods that are rich in calcium such as kale, oranges, almonds, sesame seeds, white beans, and blackstrap molasses.

2. Yogurt
Yogurt is one of the most renowned foods for bone health. It is high in both calcium and vitamin D, plus it contains essential vitamin B2 and vitamin B12, potassium, and magnesium. In addition, the probiotics in yogurt are rumored to help prevent cancer, aid the digestive tract, lower symptoms of high blood pressure, and improve gut issues such as diarrhea and constipation. If you are not fond of yogurt, milk and dairy products can be beneficial for osteoporosis. They are also high in calcium and vitamin D. As well, low fat milk products are a good source of protein, carbohydrates, fat, and potassium.

3. Eggs
Eggs are a great food to add to your diet if you have osteoporosis. They are an excellent source of vitamin D, E, K, B6, and A. In addition, eggs are rich in calcium, folate, phosphorus and selenium. Eggs are also a great natural source of protein that helps protect your bones. The calcium and phosphorus in eggs also help support and build healthy bones by supporting bone density and strong bone formation.

4. Bananas
Bananas are a wonderful food to help prevent osteoporosis. This amazing fruit helps your body absorb calcium and other important nutrients. Bananas are rich in vitamin A, C and E. In addition, they are high in essential carbohydrates, potassium, iron, and zinc, The nutrients found in bananas also help prevent cancer, diabetes, cardiovascular disease, and depression. While the magnesium in bananas helps regulate bone structure development.

5. Cabbage
Cabbage is an ally in the prevention of osteoporosis. This amazing vegetable is high in fiber, vitamin B6 and D, and folate. It is also rich in many essential minerals like iron, manganese, magnesium, potassium, phosphorus, and calcium which all support strong bones. There are many types of cabbage to choose from such as bok choy, cannonball cabbage, Napa, savoy, red drumhead, choy sum, Portugal cabbage, and many others. If you do not particularly like cabbage, beans are a great alternative. They are high in vitamin D, calcium, and fiber. They also contain folate which helps in the development of red blood cells, which are necessary for many functions of the body including bone repair and bone preservation.

While there are numerous foods to both prevent and support patients with osteoporosis, you should always contact your physician if you suspect that you have osteoporosis. Look for common symptoms such as back pain (without noticeable injury), loss of bone in the jaw and oral health issues, as well as bones that easily break from a mild trauma.