45 Osteoporosis Meal Recipe Solutions: Start Eating the Best Foods for Your Bones to Make Them Strong and Healthy By Joe Correa CSN This book is a collection of delicious recipes that are packed with calcium, vitamin D, protein and other nutrients critical for maintaining and building strong and healthy bones. Osteoporosis is a disease where your bones become weak and likely to have some sort of fraction and even break. Several risk factors affect the occurrence of bone loss and osteoporosis. This includes gender, age, body size, ethnicity (White and Asian women are at high risk, Black and Hispanics have a lower risk), and family history. Other factors include low levels of estrogen, low calcium, magnesium and vitamin D intake and use of steroids in medication, smoking and alcohol consumption. Eating a balanced diet rich in calcium, magnesium, and vitamin D can improve bone health and prevent osteoporosis. National nutrition surveys have shown that most people don’t get the required daily amount of calcium needed to grow and maintain healthy bones. Adults who are ages 19-50 need 1,000 mg of calcium daily. Women who are ages 51-70 should consume 1,200 mg of calcium in their diet daily, while men within this age range need to include 1,000 mg of calcium in their diet daily. Foods that are rich in calcium include dark leafy greens and dairy foods. While there is evidence that high amounts of oxalates in vegetables such as spinach, leeks, and beets hinder calcium absorption, people who consume a balanced diet will not be affected. A diet rich in grains, seeds, whole grains and seafood contain high amounts of magnesium which is essential for calcium absorption and retention.