Osteoporosis is a condition characterized by weak and brittle bones that are more likely to fracture. Adequate calcium and vitamin D intake, along with regular weight-bearing exercise, can help prevent and manage osteoporosis. While dairy products are a rich source of calcium, they are not the only foods that can help prevent osteoporosis. Here are some of the best non-dairy foods for osteoporosis:

Non-dairy foods for osteoporosis:

1. Leafy greens: Dark green vegetables such as kale, spinach, collard greens, and bok choy are high in calcium and other bone-healthy nutrients like vitamin K, magnesium, and potassium.

2. Salmon and other fatty fish: Fatty fish like salmon, tuna, and sardines are rich in vitamin D, which helps the body absorb calcium and support bone health.

3. Fortified foods: Many non-dairy milk alternatives like soy, almond, or oat milk are often fortified with calcium and vitamin D. Other fortified foods include orange juice, tofu, and breakfast cereals.

4. Nuts and seeds: Almonds, sesame seeds, and chia seeds are high in calcium, while pumpkin seeds and Brazil nuts are rich in magnesium, both of which are important for bone health.

5. Beans and legumes: Chickpeas, lentils, black beans, and white beans are all excellent sources of calcium, magnesium, and potassium, which are essential for strong bones.

It's important to note that the absorption of calcium depends on many factors such as age, sex, medications, and health status. Consult with a healthcare professional or a registered dietitian to determine the best dietary approach for your specific needs.

Dairy containing foods for osteoporosis:

Dairy products are a well-known source of calcium and vitamin D, which are important nutrients for bone health. Here are some dairy-containing foods that can help prevent and manage osteoporosis:

1. Milk: Cow's milk is a good source of calcium and vitamin D. One cup of milk (240 ml) provides about 300 mg of calcium, which is about 30% of the recommended daily intake for adults.

2. Cheese: Cheese is also a good source of calcium, with cheddar, mozzarella, and parmesan being among the highest. Cheese is also a source of vitamin K2, which is important for bone health.

3. Yogurt: Yogurt is another dairy product that is rich in calcium and vitamin D. Greek yogurt and other strained yogurts are especially high in calcium, with one cup (240 ml) providing up to 300 mg of calcium.

4. Cottage cheese: Cottage cheese is a low-fat dairy product that is high in calcium and protein, making it a good option for people with osteoporosis.

5. Butter: While not a significant source of calcium, butter is high in vitamin K2, which helps to direct calcium to the bones and away from the arteries, reducing the risk of heart disease.

It's worth noting that not all dairy products are created equal, and some may be higher in saturated fat, which can increase the risk of heart disease. It's important to choose low-fat or fat-free dairy products and to limit your intake of high-fat dairy foods. Additionally, some people may be lactose intolerant or have an allergy to dairy, in which case non-dairy sources of calcium and vitamin D should be considered.