Diet for Osteoporosis to Improve Bone Density

Osteoporosis is a disease related to bones and in this condition bones get weaker & very fragile. This disease doesn’t have any strong symptoms, that’s why it is often considered as silent disease. According to the medical studies, osteoporosis can be treated or prevented by having some bone health promoting foods. Food for osteoporosis or diet for osteoporosis plays very significant role to fight osteoporosis. Osteoporosis diet can increase the bone density, reduce the danger of bone loss and thus helps to cure or prevent osteoporosis. But before we proceed any further with osteoporosis diet, let’s find out little bit more about osteoporosis.

What is Osteoporosis? Facts about Osteoporosis

Osteoporosis is a condition of weak or fragile bones and in this disease bones get thin and that’s why they become more susceptible to fractures. In other words, osteoporosis means porous bones, which is a condition of structural deterioration of bone tissue. Any bone of the body can be affected by this disease but spine, hip, and wrist are most susceptible to this disease. Although osteoporosis is very common especially with the older people but you should not take it lightly. Sometimes this disease can become very serious and can lead to other health problems. The exact cause of osteoporosis is unknown but it basically occurs because of bone loss or poor bone density. Osteoporosis affects older people more because when you grow older bone loss goes faster than bone build-up. So, bones get thin, weak and suffer from lack of calcium. That’s why it is important to have right nutrients for keeping your bone healthy. Otherwise as you get older you put yourself at greater risk for osteoporosis.

Because nutrition and osteoporosis are so closely linked that’s why it is important to know about the foods for osteoporosis. So, let’s find out what is osteoporosis diet or diet for Osteoporosis.

Diet for Osteoporosis – Foods for osteoporosis

A diet to maintain bone health should focus on adequate, high quality protein and foods high in vitamins and minerals necessary for bone rebuilding.

Calcium and Vitamin are two most important nutrients for preventing osteoporosis. It is important that you should take these nutrients through foods or supplements. Buts besides these two vital nutrients there are other nutrients which are also very important for bone health. These supporting nutrients are significant part of osteoporosis diet as well. Below is given a list of important nutrients for preventing and treating osteoporosis.

Diet for Osteoporosis – Important Nutrients of Osteoporosis Diet 

  • Calcium
  • Vitamin D
  • High Quality Protein
  • Folic Acid
  • Vitamin B6
  • Vitamin C
  • Vitamin K
  • Copper
  • Zinc
  • Magnesium
  • Manganese
  • Potassium

These are the nutrients which play crucial role in osteoporosis diet. To fight osteoporosis you have to make right and healthy choices so that you can prevent dangerous bone loss. Now, let’s find out the specific foods which are essential parts of osteoporosis diet.

Diet for Osteoporosis – Nutrients and Foods

  • Calcium – Calcium is the most important nutrient for osteoporosis. It can be found in great amount in milk, cheese, yogurt and in the soy milk. Calcium can be found in very good amount in some vegetables such as kale, collard greens, Romaine lettuce, spinach, Swiss chard, turnip greens, dandelion greens, beet greens, mustard greens; Sea vegetables and kelp. Other good sources of calcium are wheat bran, buckwheat, sunflower seeds, sesame seeds, fennel, cumin, celery and cloves.
  • Vitamin D – It enhances dietary calcium absorption. Most of the Vitamin D we can get by sun exposure. Other than that Vitamin D can also be found in some foods such as egg yolk, salmon, sardine and liver. Milk also contains certain amount of Vitamin D.
  • High Quality Protein – High quality protein can be found in skinless poultry, seafood, and lean steak. Eggs are a great source of protein. Also, vegetarian proteins like soy protein (tofu, tempeh, miso & soy nuts), legumes, nuts, beans and whole grains are excellent foods for osteoporosis.
  • Folic Acid – Spinach, collard greens, turnip greens, mustard greens and romaine lettuce are excellent sources of folic acid. Different types of beans such as pinto beans, kidney beans, navy beans and garbanzo beans are also very good sources of folic acid.
  • Vitamin B6 – Diet for osteoporosis cannot be completed without Vitamin B6 rich foods. Potent Vitamin B6 rich foods are including chicken, tuna, halibut, cod, turkey, potatoes, spinach, sunflower seeds, banana and watermelon.
  • Vitamin C – This vitamin promotes formation and cross-linking of structural proteins in bone. There are many foods highly rich in Vitamin C such as papaya, bell peppers, broccoli, strawberries, oranges, cantaloupe and pineapple.
  • Vitamin K – Vitamin K attracts calcium to bone tissue. It can be found in dark green leafy vegetables such as kale, spinach, collard greens and turnip greens. It can also be found in wheat, oats and rye.
  • Copper – Copper rich foods are Rye, whole wheat, millet; Beans, refried beans; Brazil nuts, cashews, sunflower seeds, almonds, pecans and peanuts.
  • Zinc – it is important for bone formation and increasing the action of vitamin D. For zinc mineral look out for pumpkin seeds, sunflower seeds, sesame seeds, scallops, turkey and shrimp.
  • Magnesium – Magnesium is another very important mineral for osteoporosis diet. Excellent sources of magnesium include Swiss chard, spinach, mustard greens, blackstrap molasses, halibut, turnip greens, pumpkin seeds, sea vegetables, green beans and collard greens.
  • ManganeseManganese helps to increase the amount of calcium in bones. Excellent food sources of manganese are including mustard greens, kale, chard, raspberries, pineapple, strawberries, romaine lettuce, collard greens, spinach, garlic, summer squash, grapes, turnip greens, eggplant, brown rice, blackstrap molasses, maple syrup, cloves, cinnamon, thyme, black pepper, and turmeric.
  • Potassium – Potassium can be found in spinach, crimini mushrooms, fennel, eggplants, tomatoes, banana, raisins, chard and Brussel sprouts.

Above mentioned extensive list of bone healthy foods is very important for fighting osteoporosis. But diet for osteoporosis is not only about what should be eaten but also what should not be eaten or should be ignored.

Osteoporosis – Foods to Avoid

  • Refined Carbohydrates
  • Trans Fats
  • Alcohol
  • High Sodium
  • Soda
  • Smoking
  • Processed Foods

Osteoporosis can occur to both men and women. But women are more likely to develop osteoporosis. Remember, after age of 30 it is very important to maintain healthy bone and bone density. Because after 30 bone remodelling becomes much slower and that may lead to osteoporosis. Diet for osteoporosis plays crucial role in the prevention and treatment of this disease. But along with osteoporosis diet you need to be physically active and should do regular weight-bearing exercise such as walking and jogging. Weight-bearing exercise helps you to build and maintain healthy bones.  If you are suffering from osteoporosis then consult your doctor for appropriate medication as well.

Image courtesy of Suat Eman /

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Michael Stack said...

This blog is very beneficial for osteoporosis patients. This post describes the diet which should take to prevent osteoporosis. I have been suffering from osteoporosis and thus i m taking ADEK vitamins daily now.

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