Get upto 5 calls with your Nutritionist instead of 3 on all 90-day online diet programs!  Get Unlimited in-app Chat Access & a 30-day maintenance program FREE!             Contact us: 9820455544 / 9152419847 to know more!

Diet for Osteoporosis

28 Oct 2015

Osteoporosis is a clinical condition wherein a decrease in bone density is observed, thus, depleting its strength & increasing the fragility of bones. Osteoporosis turns bones porous, like a sponge. This disorder of skeleton weakens bones & results in frequent fractures (breaks) in bones. A bone-healthy osteoporosis diet may not help rebuild the bones if one is experiencing age-related bone loss, but it can slow bone loss. At the same time, younger people who are diagnosed with this bone disease as a result of some medical condition may be able to regain bone mass with a nourishing diet that includes osteoporosis-friendly nutrition.



Including these nutrient-rich foods daily in the diet can ensure long-term healthy bone mass as well as help keep osteoporosis at bay:


Sources of Calcium: Dairy products such as low-fat & non-fat milk, yogurt & cheese, green leafy veggies such as amaranth, spinach, drumstick leaves, Chinese cabbage (bakchoy), mustard greens & broccoli. Fishes such as Sardines & salmon (with bones). 

Sources of Vitamin D: Fatty varieties such as salmon, mackerel, tuna & sardines. Some dairy products are fortified with Vitamin D. Calcium & vitamin D are sometimes added to certain brands of juices, breakfast foods, soy milk, rice milk, cereals, snacks & breads. 

Sources of Magnesium:  Spinach, beet greens, okra, tomato products, artichokes, plantains, potatoes, sweet potatoes, nuts such as almonds, walnuts & raisins. Sources of Vitamin C : Red peppers, green peppers, oranges, grapefruits, broccoli, strawberries, brussels sprouts, papaya & pineapples. 

Sources of Vitamin K: Dark green leafy vegetables such as kale, amaranth, spinach, mustard greens, brussel sprouts. - -




Phytates & Oxalates in Veggies & Beans: Oxalates & phytates present in green vegetables & beans intervene with the body's ability to absorb calcium. The phytate level can be reduced by soaking beans in water for numerous hours & then cooking those in freshwater. Choose low oxalate containing food sources such as cabbage, cauliflower, cucumbers, mushrooms, radishes & water chestnuts. Peas, which are legumes, are also low-oxalate.-

Salty foods: Eating foods that are high in salt content (sodium) causes calcium to be leached out of bones & excreted via kidneys & hence can lead to bone loss. Try to limit the amount of processed foods, canned foods & salt added to the foods eaten each day. If the nutrition label of packaged foods lists 20% or more for the % Daily Value, it is high in sodium. Aim to get 2,400 mg or less of sodium per day.

Alcohol: Alcohol interferes with the hormone responsible for bone remodelling & hence drinking heavily can lead to bone loss. Limit alcohol intake to no more than 2 - 3 drinks per week.

Caffeinated Beverages: Caffeine has high diuretic properties as it excretes high amounts of calcium in urine, hence it contributes to bone loss. Coffee, tea & soft drinks (sodas) contain caffeine, which decreases calcium absorption & contributes to bone loss. Drinking more than three cups of coffee/tea every day may interfere with calcium absorption & 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 1 drink per week.



Online Nutritionist Consultation
Online Nutritionist Consultation