Bone Health: Osteoporosis

Our bones support us by protecting our brain, heart, and other organs from injury. That is why it’s never too early, or too late, to make bone health a priority.

Dairy and Osteoporosis

While anyone can develop osteoporosis, postmenopausal women are most at risk of developing osteoporosis and bone fractures. Studies show that those who consume dairy foods have a decreased risk in developing osteoporosis. Fermented dairy foods like yogurt, kefir, and skyr, may also contribute to bone health and be tolerated by those who are lactose intolerant.

Adding milk, cheese, and yogurt into your diet throughout the lifespan will help ensure key nutrients are available during bone development years and for repair and maintenance as we age. Very few foods can deliver what milk can in one 8 oz serving.

Consider that one 8 oz cup of milk has as much:  

  • Protein as 1.5 eggs
  • Calcium as 10 cups raw spinach
  • Phosphorous as 1 cup canned kidney beans
  • Potassium as 1 banana
  • Vitamin D as ¾ ounce of cooked salmon.

Because of its nutrient package and versatility as a culinary ingredient, dairy foods like milk, cheese, and yogurt can help us decrease the risk of developing osteoporosis, in convenient and enjoyable ways.

Check out these delicious recipes to help you get your three servings every day.

Related FAQs

What are bones?

Bones are a living tissue that provide structure to support our bodies. Bone and teeth are made up of vitamins and minerals to provide strength and density. Like other tissues in our body, like muscle, bone is constantly breaking down and repairing itself. If the body does not get the nutrients it needs, bone tissue cannot properly repair itself and will become weak or brittle.

Which milk has the most calcium?

All milk contains calcium. One cup of milk contains about 300 mg calcium.

What dairy products have vitamin D and calcium?

Most dairy foods have a little bit of naturally occuring vitamin D. Milk, yogurt, and some cheese may have additional vitamin D added during processing. Check the nutrition facts panel and ingredient list of your favorite dairy products.

Is milk good for bone healing?

Milk and dairy foods are good for bone healing because they contain important nutrients that are required for bone building, maintenance, and repair. These nutrients include protein, calcium, vitamin D, Vitamin A, phosphorus, potassium, and magnesium.

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New England Dairy