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Osteoporosis is a clinical condition which leads to a decrease in bone density, hence making it brittle and increasing fragility. A bone-healthy diet may not help rebuild the bones if one is experiencing age-related bone loss, but it can definitely slow down the process. At the same time, younger people who are diagnosed with osteoporosis as a result of a medical condition may be able to regain bone mass with a nourishing diet that includes osteoporosis-friendly nutrition. Also read - why Indians should take calcium supplements.
Include these nutrient-rich foods daily in your diet to ensure long-term healthy bone mass to keep osteoporosis at bay.
Sources of calcium: Dairy products such as low-fat and non-fat milk, yoghurt and cheese, green leafy vegetables such as amaranth, spinach, drumstick leaves, Chinese cabbage (bakchoy), mustard greens and broccoli. Fishes such as sardines and salmon (with bones).
Sources of vitamin D: Fatty varieties such as salmon, mackerel, tuna and sardines. Some dairy products are fortified with vitamin D, check the product information on the packet to find out which brand of dairy products are vitamin D fortified.
Sources of magnesium: Spinach, beetroot, greens, okra, tomato, potato, sweet potato, raisins and nuts such as almond and walnut.
Sources of vitamin C: Red peppers, green peppers, oranges, grapefruits, broccoli, strawberries, brussel sprouts, papaya and pineapples.
Sources of vitamin K: Dark green leafy vegetables such as kale, amaranth, spinach, mustard greens and brussel sprouts.
Diet modifications for improving bone health
The anti-nutrients, oxalates and phytates interfere with your body s ability to absorb the calcium from vegetables. Choose low oxalate containing food sources such as cabbage, cauliflower, cucumbers, mushrooms, radishes and water chestnuts. Peas, which are legumes, are also low-oxalate.
Eating foods that are high in salt content (sodium) causes calcium to be leached out of bones and excreted via kidneys and hence can lead to bone loss. Try to limit the amount of processed foods, canned foods and control the salt added to the foods eaten each day. Don t eat more than 2400 mg of salt per day. Also read - rock salt vs table salt - which is better?
Alcohol interferes with the hormone responsible for bone remodeling and hence drinking heavily can lead to bone loss. Limit alcohol intake to not more than 2-3 drinks per week.
Caffeine has high diuretic properties as it excretes high amounts of calcium in urine, hence it contributes to bone loss. Coffee, tea and soft drinks (sodas) contain caffeine, which decreases calcium absorption and contributes to bone loss. Drinking more than three cups of coffee/tea every day may interfere with calcium absorption and cause bone loss. Hence, stick to 2 cups of tea/coffee per day. Soft drinks, especially colas, also contribute to bone loss due to their caffeine content. Stick to one drink per week. Also read - how to deal with caffeine addiction.
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Calcium and vitamin deficiency can lead to osteoporosis. To know more about this condition, visit our Osteoporosis page section. For daily free health tips, sign up for our newsletter. For Osteoporosis related queries, visit our forum.