Osteoporosis is a disease that occurs when the bones in the body become weak and porous. Tissue wears down in the body more quickly than it is being replaced, which may eventually lead to your bones becoming thin and weak. According to the National Center for Health Statistics, one in every 4 women over the age of 65-years old have osteoporosis. Osteoporosis is more common in women after they go through menopause.

As estrogen levels decrease, the likelihood of getting osteoporosis increases. Family history is another contributor, if your mother or grandmother had osteoporosis you are at a higher risk of also getting the disease. Although women and men of any race can get osteoporosis, it is more common in fair-skinned people of Caucasian and Asian descent. Additional risk factors include a history of smoking and alcohol. Physical inactivity can also be a contributor. Your overall nutrition, including calcium or vitamin D deficiency and certain medical conditions can increase the overall likelihood of a person developing osteoporosis.

Medical experts are not completely certain what causes osteoporosis, but they do agree there are foods that prevent osteoporosis by increasing bone density:

1. Dairy products
Milk, cheese and yogurt are great sources of calcium. Boosting your overall daily calcium intake is important, so focus on getting two to three servings of calcium per day.

2. Green leafy vegetables
A lot of calcium can be found in leafy greens including spinach, broccoli, bok choy, turnips, kale, collard greens, greens and mustard greens. Dark greens also have vitamin K that can help reduce your risk of osteoporosis.

3. Nuts
Nuts such as almonds, Brazil nuts, sunflower seed, pistachios, walnuts and cashews are packed with magnesium and calcium. Pack a small bag of them and snack on them throughout the day for their added benefits.

4. Eggs
A source of vitamin D, and full of protein, eggs can increase your overall bone health.

5. Fish
Salmon, tuna, mackerel and sardines are rich in vitamin D. Vitamin D assists the body in processing calcium. Fish also contain omega-3 fatty acids that aid bones.

6. Fresh vegetables
Cauliflower, cabbage and beetroot contain minerals and vitamins your body needs and are great for bone health.

7. Fruits
Fruits high in vitamin C such as oranges, apples, strawberries, bananas and pineapples help prevent osteoporosis. A grapefruit contains about 88 milligrams of vitamin C, the recommended daily amount, can offer a great way to start your day.

8. Lean meats
Skinless chicken and other lean meats are sources of protein that help with tissue growth and bone density.

9. Dates, prunes, and figs
Your calcium, copper and manganese levels are helped by these items that can make great snacks. Fresh or dry figs are options to consider.

10. Calcium enriched foods
Food that has calcium added to them including orange juice and other beverages, as well as cereals and bread. Fortified by their manufacturers they often contain as much calcium as milk.