The very best fruits for osteoporosis include dark leafy greens as well as calcium from other sources. They contain the compound Folic Acid, which appears to help prevent the development of osteoporosis. One of the best ways to prevent, control and even reverse osteoporosis — naturally — is through diet and nutrition.
Food and Your Bones — Osteoporosis Nutrition Guidelines
The food that you eat can affect your bones. Learning about the foods that are rich in calcium, vitamin D and other nutrients that are important for your bone health and overall health will help you make healthier food choices every day. Use the chart below for examples of the different types of food you should be eating every day.
If you eat a well-balanced diet with plenty of dairy, fish, fruits and vegetables, you should get enough of the nutrients you need every day, but if you’re not getting the recommended amount from food alone, you may need to complement your diet by taking multivitamins or supplements.
Nutrition and Bone Health Fact Sheet
Bone Health and Osteoporosis Nutritional Guide
Good-for-Your-Bones Foods
| FOOD | NUTRIENT |
|---|---|
| Dairy products such as low-fat and non-fat milk, yogurt and cheese | Calcium. Some dairy products are fortified with Vitamin D. |
| Fish | |
| Canned sardines and salmon (with bones) | Calcium |
| Fatty varieties such as salmon, mackerel, tuna and sardines | Vitamin D |
| Fruits and vegetables | |
| Collard greens, turnip greens, kale, okra, Chinese cabbage, dandelion greens, mustard greens and broccoli. | Calcium |
| Spinach, beet greens, okra, tomato products, artichokes, plantains, potatoes, sweet potatoes, collard greens, prunes and raisins. | Magnesium |
| Tomato products, prunes, raisins, potatoes, spinach, sweet potatoes, papaya, oranges, orange juice, bananas and plantains. | Potassium |
| Red peppers, green peppers, oranges, grapefruits, broccoli, strawberries, brussels sprouts, papaya and pineapples. | Vitamin C |
| Prunes. Dark green leafy vegetables such as kale, collard greens, spinach, mustard greens, turnip greens and brussel sprouts. | Vitamin K |
| Fortified Foods | |
| Calcium and vitamin D are sometimes added to certain brands of juices, breakfast foods, soy milk, rice milk, cereals, snacks and breads. | Calcium, Vitamin D |
Leafy greens and other nutrient-rich foods are good for your bones.
More Examples of Bone Healthy Food
Recent research has found that olive oil, soy beans, blueberries and foods rich in omega-3s, like fish oil and flaxseed oil may also have bone boosting benefits. While additional research is needed before the link between these foods and bone health can definitively be made, the many overall health benefits of these foods make them excellent choices to add to your diet. Studies have also shown that a moderate intake of certain alcoholic and non-alcoholic beverages like wine, beer and tea may also be good for your bones. More research is also needed to better help us to better understand the relationship between these drinks and bone health.
More Tips for Eating for Good Bone Health
Beans (Legumes)
While beans contain calcium, magnesium, fiber and other nutrients, they are also high in substances called phytates. Phytates interfere with your body’s ability to absorb the calcium that is contained in beans. You can reduce the phytate level by soaking beans in water for several hours and then cooking them in fresh water.
Meat and Other High Protein Foods
It’s important to get enough, but not too much protein for bone health and overall health. Many older adults do not get enough protein in their diets and this may be harmful to bones. However, special high protein diets that contain multiple servings of meat and protein with each meal can also cause the body to lose calcium. You can make up for this loss by getting enough calcium for your body’s needs. For example dairy products, although high in protein, also contain calcium that is important for healthy bones.
Salty Foods
Eating foods that have a lot of salt (sodium) causes your body to lose calcium and can lead to bone loss. Try to limit the amount of processed foods, canned foods and salt added to the foods you eat each day. To learn if a food is high in sodium, look at the Nutrition Facts label. if it lists 20% or more for the % Daily Value, it is high in sodium. Aim to get no more than 2,300 mg of sodium per day.
Spinach and Other Foods with Oxalates
Your body doesn’t absorb calcium well from foods that are high in oxalates (oxalic acid) such as spinach. Other foods with oxalates are rhubarb, beet greens and certain beans. These foods contain other healthy nutrients, but they just shouldn’t be counted as sources of calcium.
Wheat Bran
Like beans, wheat bran contains high levels of phytates which can prevent your body from absorbing calcium. However, unlike beans 100% wheat bran is the only food that appears to reduce the absorption of calcium in other foods eaten at the same time. For example, when you have milk and 100% wheat bran cereal together, your body can absorb some, but not all, of the calcium from the milk. The wheat bran in other foods like breads is much less concentrated and not likely to have a noticeable impact on calcium absorption. If you take calcium supplements, you may want to take them two or more hours before or after eating 100% wheat bran.
Alcohol
Drinking heavily can lead to bone loss. Be sure to limit alcohol consumption.
Caffeine
Coffee, tea and soft drinks (sodas) contain caffeine, which may decrease calcium absorption and contribute to bone loss. Choose these drinks in moderation.
Coffee/Tea
Drinking more than three cups of coffee every day may interfere with calcium absorption and cause bone loss.
Soft Drinks
Some studies suggest that colas, but not other soft drinks, are associated with bone loss. While more research will help us to better understand the link between soft drinks and bone health, here is what we know:
- The carbonation in soft drinks does not cause any harm to bone.
- The caffeine and phosphorous commonly found in colas may contribute to bone loss.
- Like calcium, phosphorous is a part of the bones. It is listed as an ingredient in colas, some other soft drinks and processed foods as “phosphate” or “phosphoric acid.”
- Some experts say that Americans get too much phosphorous, while others believe that it is not a problem as long as people get enough calcium. The harm to bone may actually be caused when people choose soft drinks over milk and calcium-fortified beverages.
- Luckily you can help make up for any calcium lost from these beverages by getting enough calcium to meet your body’s needs.
Osteoporosis Diet: 5 Refreshing Fruits You Should Eat For Strong Bones
Suffering Porous Bone Or Osteoporosis?
Then, the right diet for bone strength must be your second step after consulting a doctor. Or we should say it could be your first step because a good diet will not harm you anyway.
Calcium, vitamin D, vitamin K, and magnesium-rich food play a central role in strong bones, and we must say fruits are the core of this food.
So, today, we will cover the key ingredient of the Osteoporosis diet: Fruits, especially the summer fruits that could strengthen your bones.
Get, set, and eat.
Apple- An apple a day keeps bone problems away. Yeah, just a twist in saying. Apple improves high bone density that is crucial for bone health. In addition, its inflammatory and antioxidant compounds may help in promoting bone strength and density.
Bone rich nutritional quality of Apple- One medium Apple contains:
- Vitamin C: 14% of the Reference Daily Intake (RDI)
- Potassium: 6% of the RDI
- Vitamin K: 5% of the RDI
- Manganese: 2–4% of the RDI for
Bananas- Jam-packed with nutritional values for bone density and strength. Bananas contain a rich amount of fructooligosaccharide(FOS): a prebiotic compound that helps the digestion system absorb nutrients, especially Calcium.
Bone rich nutritional quality of Bananas- One medium ripe banana contains:
- Potassium- 9% of the RDI
- Vitamin C- 11% of the RDI
- Manganese- 14% of the RDI
- Magnesium- 8% of the RDI
- Copper- 10% of the RDI
Pineapple- Like Calcium, manganese is also key to strong bones, and pineapple is one of the top sources of this mineral. Researches show that you can get 76% of your daily value of manganese just with one cup of pineapple.
Bone rich nutritional quality of Pineapple- One cup of pineapple contains:
- Vitamin C: 131% of the RDI
- Manganese: 76% of the RDI
- Potassium: 5% of the RDI
- Magnesium: 5% of the RDI
- Copper: 9% of the RDI
(Note: Please be careful to overdo.)
Orange- One of the rich sources of Vitamin C, Oranges or their by-products contains so much that boost your bone health. Vitamin C boosts collagen production that is vital for healthy bones and joints. In addition, orange juices fortified the nutrients like vitamin D and Calcium in the blood that reduce the risk of Osteoporosis.
Bone rich nutritional quality of orange- One cup of orange juice contains:
- Vitamin C: 67% of the Reference Daily Intake (RDI)
- Potassium: 10% of the RDI
- Magnesium: 6% of the RDI
- Folate: 15% of the RDI
Figs- Dominant source of potassium and Calcium; figs are a rich diet ingredient for strong bones. In addition, the fruit improves bone density which is crucial for preventing conditions like Osteoporosis. Dried figs provide 5% of the RDI of Calcium per ounce (28 grams).
Bone rich nutritional quality of figs- One ounce of figs contains:
- Copper: 3% of the Daily Value (DV)
- Magnesium: 2% of the DV
- Potassium: 2% of the DV
- Vitamin B6: 3% of the DV
- Vitamin K: 2% of the DV
Bonus: And you get a Tomato in Bonus.
Yes, it is not fruit, though, we can not ignore its bone-strengthening quality, so here it is.
Tomato contains beneficial amounts of Vitamin k and Calcium that are vital for bone repairing tissues.
Have a strong bone!
Though fruits play a vital role in preventing Osteoporosis, add other food to your diet like milk products, green leafy veggies, and pulses like soya beans.
However, if you are still concerned about bone health, talk to your family doctor, a nutritionist, or an osteoporosis specialist.
foods that fight osteoporosis
Osteoporosis is a health condition in which the bones gradually become thin and weak. This disease develops susceptibility to bone fracture, even from minor accidents and falls. When a person has osteoporosis, all his/her bones can get affected but the chances are that the bones of spine, hip and wrist are more likely to break.
It is said that osteoporosis affects people at an older age, but the fact is that damage to your bones can start even at an early age too. Hence, it is important to take extra care of your bones health.
Eating right can reduce the chances of developing osteoporosis. Here we have mentioned a few foods that you must add to your diet in order to prevent this condition.
Add dairy products to your diet
Calcium is a necessity for healthy bones and the most enriched calcium food is milk and its products. Deficiency of calcium in our body can cause various diseases including osteoporosis. One must have a healthy proportion of milk (preferably low fat). Also, include cheese, yogurt, skimmed milk powder and paneer in your diet. The presence of calcium and protein in the milk will make your bones stronger and healthier.
Nuts
Another way to prevent the development of osteoporosis is by eating a fistful of nuts every day. You should have walnuts, almonds, pistachios, cashews and apricot every day as they are enriched with essential minerals such as calcium, phosphorus, magnesium and manganese.
Fresh vegetables
Eating fresh vegetables such as beetroot, cabbage, cauliflower and okra is great for your bone health. They not only make your bones stronger but also contain essential vitamins and minerals that are required by our body.
Ragi
Including ragi in your daily diet can help you in providing calcium to bones. Ragi contains 330 to 350 mg of calcium per 100gms. Eating ragi helps in improving your bone health too.
Dates
Enriched with calcium, copper and manganese, you should also eat dates for your bone health. As all these nutrients play an essential role for your health, they also improve your bone density.
Fresh fruits
Eat pineapple, strawberries, oranges, apples, bananas and guavas. All these fruits are loaded with vitamin C, which in turn, strengthen your bones.
Dark green leafy vegetables
Apart from other fresh vegetables, including dark green leafy vegetables aid bone health. They provide calcium and keep bones stronger. You should also eat mustard greens, turnips and methi.
Pulses
Pulses are rich in calcium. For example, 100 gms of black gram dal provides 200 gm of calcium. You can also have soybean, lima beans, lentils and horse gram to fulfil your daily requirement of calcium and essential nutrients.
Eggs
Eggs are loaded with protein and many essential nutrients including vitamin D. Intake of vitamin D is beneficial for your bone health. So, have eggs and make your bones healthier and stronger.
Omega 3 fatty acids
Omega 3 fatty acids can be found in various ‘super-seeds’ such as pumpkin seeds and flaxseeds and in fish. They not only prevent some serious diseases like osteoporosis and rheumatoid arthritis but also aid bone health.
Take some sun-light
Deficiency of vitamin D is found in many women. The absence of vitamin D can impact the bone health and one of the best ways to get vitamin D is exposure to sunlight. It should be noted that early morning sun rays and walking during evening time is recommended as the rays are not harmful around that time.
Indulge in workout activities
An ideal way to treat many health conditions is to follow a workout regime. Whether Yoga or hitting a gym or relying on brisk walk, staying active is a secret to disease-free life. This can help you in getting stronger bones and healthy lifestyle.
Calcium fortified foods
Calcium fortified foods such as tofu products, soy beverages, orange juice are great to support a healthy body structure. Add these products to your diet and get healthy and stronger bones.
Relying in calcium supplements
If you are relying in calcium supplements, be sure to get advice from a health expert. These supplements fulfil your calcium deficiency, providing stronger bones.
Fish
Fish such as salmon, tuna, sardines and mackerel contain good amount of calcium and other essential minerals.
TIP: Alcohol and cigarette smoking greatly impacts your health. Excessive intake may also deplete the calcium levels in your body, hence should be avoided. If you have been diagnosed with osteoporosis, avoid salty and fried foods as they may further impact your bone health.
Bone-Strengthening Foods to Help Combat Osteoporosis
Your skeleton is quite literally the backbone of your body. By your early 20s, you reach peak bone mass formation, which is the strongest and most dense your bones will ever be. After you reach peak bone mass, your bones start to naturally degenerate over time. If you have especially porous bones, you could develop osteoporosis, a degenerative disease that involves brittle bones.
Luckily, osteoporosis is preventable. By incorporating bone-friendly foods into your diet and getting enough exercise, you can keep your bones strong and healthy for as long as possible.
Our experts at Valerius Medical Group & Research Center recommend foods with nutrients that are especially bone-friendly, such as protein, calcium, zinc, magnesium, and vitamins D, C, and K. Here’s a list of foods you can eat to maintain strong, healthy bones.
1. Milk, cheese, and yogurt
Remember those “Got milk?” commercials? Well, turns out they were onto something. Dairy products like milk, cheese, and yogurt are high in calcium, one of the most critical nutrients for bone formation and maintenance. When choosing dairy, try to purchase products that don’t have a lot of additives like sugar.
2. Oranges and orange juice
Rich in vitamin C, oranges and orange juice help your body produce the things it needs for strong bones. For instance, vitamin C is necessary for collagen production, which is a protein that supports healthy bones and joints. Choose an orange juice fortified with calcium for a double whammy.
3. Leafy greens
Spinach, collards, kale, arugula, beet greens, swiss chard. All of these leafy greens and more can support your skeleton by offering up impressive amounts of vitamins C, E, K, and various B vitamins, along with minerals like calcium, manganese, magnesium, and selenium. A salad a day doesn’t sound so bad now, right?
4. Salmon
There aren’t many foods rich in vitamin D, which is essential for healthy bones, but salmon is one of those rare foods. Salmon is also an excellent source of protein, omega-3 fatty acids, and calcium (especially the canned variety with the bones). The omega-3 fatty acids help keep inflammation at bay, while the other suite of nutrients promotes strength and longevity.
5. Eggs
Eggs are another food with a decent amount of vitamin D. One egg yolk contains 5% of the daily value for vitamin D. These little beauties also contain high-quality protein (6 grams in a large egg) and a smattering of essential minerals, such as calcium, magnesium, and zinc.
6. Nuts and seeds
Most nuts and seeds boast an impressive nutrient profile, but a select few are especially good for combatting bone degeneration. Macadamia nuts, walnuts, hazelnuts, almonds, sesame seeds, pumpkin seeds, and sunflower seeds contain calcium, magnesium, zinc and other essential nutrients.
7. Cruciferous veggies
This diverse group of vegetables include broccoli, cauliflower, bok choy, cabbage, brussels sprouts, and more. They all offer their own unique nutrient profile, but commonalities include folate and vitamins C, E, and K.
8. Asparagus
Low in calories but high in nutrients, asparagus provides your body with ample calcium and magnesium, along with vitamins A, K, and C. And for a plant, asparagus is surprisingly high in protein (more than 4 grams per cup, boiled).
9. Soy
Soy in any form is a great addition to an osteoporosis-prevention diet. Soybeans are a plant-based source of complete protein, and they also contain omega-3 fatty acids. When choosing soy products, look for varieties that have been fortified with calcium and vitamin D, such as soy milk.
10. Fortified foods
Throughout this article, you may have noticed the word “fortified” tossed around. Fortified foods refer to foods that have been supplemented with nutrients you wouldn’t normally find in those foods naturally. For example, milk is often fortified with vitamin D, and orange juice is often fortified with calcium.