Calcium
When it comes to osteoporosis prevention and treatment, calcium is one of the most important nutrients to bone up on. Aim to get 1,000 to 1,300 mg of calcium daily from the foods you eat. The best choices for calcium include fat-free plain yogurt, fat-free or low-fat milk and cheeses, calcium-fortified tofu, soybeans, white beans, collard greens, kale, broccoli, and almonds.