Osteoporosis is one of the main causes of weak and brittle bones.Osteoporosis is very common among post menopausal women , men over 75 years old and is part of normal ageing .Treatment and prevention of osteoporosis would include diet rich in protein, calcium and vitamin D.Good sources of dietary calcium and vitamin d are listed below

1.Dietary calcium –

Low-fat dairy products

Dark green leafy vegetables

Canned salmon or sardines with bones

Soy products, such as tofu

Calcium-fortified milk ,cereals and orange juice

2.Vitamin D natural sources include

salmon, sardines, shrimp and cod liver oils. For vegetarians, fortified foods like milk, yoghurt, orange juice and cereals are good options.

3.Sunlight of more than 20minutes with more than 45 percent of body exposed to sun

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