Osteoporosis is a condition that occurs as the result of tissue loss in the bones. It causes the bones to become brittle and weak. Anyone can get osteoporosis, but it is most likely to affect women over the age of 50. There are many treatments that can be used to control osteoporosis, but you should also try to manage it with your diet.

You can include the following foods in your diet to manage osteoporosis:

1. Plain yogurt

There is a reason that dairy products are often promoted in commercials. They have high levels of calcium, which is one of the most important nutrients for bone health. Yogurt is one of the healthiest dairy products that you can eat. However, it is important to opt for plain yogurt to avoid excess added sugars. Not only does yogurt help protect your bones, but it can also protect your heart.

2. Brazil nuts

Nuts can prevent your bones from degenerating. They have many nutrients that can protect your bone health, including zinc and magnesium. Zinc helps promote normal skeletal growth and bone regeneration. Studies have shown that people who get adequate amounts of magnesium are less likely to suffer bone loss or break a bone.

3. Fish oils

Fish oil is filled with omega 3 fatty acids, which help reduce inflammation. If you have chronic inflammation, then it can worsen your osteoporosis symptoms, so omega 3 is especially important. You can get these fish oils from fatty fish such as salmon. Not only does salmon have fish oil, but it is also filled with protein and vitamin D. Your body cannot absorb calcium without vitamin D, and protein also helps keep your bones strong. Fish oil can also be taken in the form of a supplement.

4. Dried figs

Figs are one of the best foods that you can eat for your bones. Five figs will give you 90 milligrams of calcium, and a half cup of dried figs will provide about 121 milligrams of calcium. This fruit is also a great source of both magnesium and potassium.

5. Dark leafy greens

Dark greens, like kale and spinach, should be a part of your diet if you are trying to keep your bones strong. They have several nutrients that support bone health, such as vitamin B, vitamin C and vitamin E. There are many ways that you can get more dark greens in your diet. For example, you can include them in stir fries, soups, salads, and even smoothies.

6. Flaxseed

Flaxseed helps treat and prevent osteoporosis by strengthening your bones. It also helps preserve your bone density. Flaxseeds can be added to your oatmeal and smoothies. Store them in the freezer to keep them fresh for long periods of time.