The Nation's Health + [fruit]

Prevent Osteoporosis - 10 food to build bone

Osteoporosis is a disease in which bones become fragile and more likely to break. If not prevented or if left untreated, osteoporosis can progress painlessly until a bone breaks. These broken bones, also known as fractures, occur typically in the hip, spine, and wrist.

Dried plums
Also known as prunes, these dark shrivelers are rich in copper and boron, both of which can help prevent osteoporosis. Enjoy four or five a day to strengthen your bones and boost your energy.

Alaskan king crab
High in protein and low in fat, the sweet flesh of the king crab is spiked with zinc—a whopping 7 milligrams per 3.5-ounce serving.

Bok choy
This crunchy cruciferous vegetable is more than the filler that goes with shrimp in brown sauce. Potassium keeps your muscles and nerves in check while lowering your blood pressure.

healthy foodOysters
Shellfish, in general, is an excellent source of zinc, calcium, copper, iodine, iron, potassium, and selenium.

Bananas
Athletes and performers are familiar with the calming effect of bananas—a result of the fruit's high concentration of tryptophan, a building block of serotonin. But their real benefit comes from potassium, an electrolyte that helps prevent the loss of calcium from the body.

Kiwis
Like bananas, this fuzzy fruit is high in bone-protecting potassium.

Broccoli
And that's in addition to its high concentration of vitamins—including A, C, and K—and the phytonutrient sulforaphane, which studies at Johns Hopkins University suggest has powerful anticancer properties.

Spinach
A renowned muscle builder, spinach is also rich in vitamin K, which has been shown to bolster bone-mineral density (thus protecting against osteoporosis) and reduce fracture rates.

Leeks
These scallion-like cousins of garlic and onions are packed with bone-bolstering thiamine, riboflavin, calcium, and potassium. Leeks are also rich in folic acid, a B vitamin that studies have shown to lower levels of the artery-damaging amino acid homocysteine in the blood.

Artichokes
Lauded for centuries as an aphrodisiac, this fiber-rich plant contains more bone-building magnesium and potassium than any other vegetable. Its leaves are also rich in flavonoids and polyphenols—antioxidants that can cut the risk of stroke—and vitamin C.