Foods for osteoporosis

Foods for osteoporosis

There are many essential nutrients that the body needs to build strong bones, including calcium, which is the main component of bones, vitamin D, which helps the body absorb calcium, and proteins that the body needs to build tissues. Here are the most important foods that are beneficial for osteoporosis:

• Green leafy vegetables: Such as Chinese cabbage, kale, and cabbage, as these vegetables are a rich source of calcium and vitamin K, which reduces the risk of osteoporosis, as one cup of cooked green turnip contains 200 milligrams of calcium.
• sweet potato: As it is rich in magnesium and potassium, which are important for bone health, as one medium-sized sweet potato contains 31 milligrams of magnesium and 542 milligrams of potassium.
• citrus fruits: it is a rich source of vitamin C, which helps reduce bone loss. One grapefruit contains 91 milligrams of vitamin C, while an orange contains 83 milligrams.
• figs: figs contain calcium, magnesium, and potassium that are important for bone health. One medium fig contains 90 milligrams of calcium, while half a cup of dried figs contains 121 milligrams.
• Fatty fish: Such as salmon and tuna, as they contain vitamin D and healthy fats that benefit bone health, as 120 grams of canned salmon contains 197 milligrams of calcium.
• Almond butter: As the tablespoon of almond butter contains 112 milligrams of calcium and 240 milligrams of potassium, in addition to its content of protein and other nutrients important for building bones.
• All kinds of milk: Such as milk made from soybeans, almonds or coconuts, and all types of milk are an important source of calcium and vitamin D.
• Tofu: half a cup of it contains more than 800 milligrams of calcium, which makes it important to avoid the risk of bone disease in women, especially after menopause.
• dried fruits: Like dried prunes, they may help improve bone density.
• Molasses: A tablespoon of it contains 41 milligrams of calcium.

Foods to avoid when suffering from osteoporosis

The food you eat has a great impact on bone health, so it is recommended to avoid some foods when you have osteoporosis:

• Legumes: This is because they contain phytates, which impede the absorption of calcium, but phytate levels can be reduced by soaking legumes in water for several hours before cooking them.
• Meat: Eating several portions of meat with a high protein content can lead to calcium loss, so it is recommended to eat it in moderation.
• Salty foods: As sodium can lead to the loss of calcium from the body, causing osteoporosis, so it is recommended to limit the intake of processed foods, canned foods, and salt added to foods.
• Foods rich in oxalates: such as spinach, beets, and some types of legumes.
• Wheat Bran: it contains phytates that reduce the absorption of calcium in the body.
• Coffee, tea and soft drinks: it contains caffeine that reduces calcium absorption.

A suitable diet for patients with osteoporosis

Before following any diet, you should consult a doctor first to make sure that it does not conflict with any kind of medication or to see its results in some health conditions, and we mention the following as an example of a diet suitable for patients with osteoporosis:

• the breakfast: It contains one cup of orange juice fortified with calcium and vitamin D, one cup of whole grains fortified with vitamin D, and half a cup of skim milk.
• the lunch: It contains a sandwich of low-fat minced beef, about 75 grams, with a piece of bread, and you can add some lettuce, two slices of tomatoes and a slice of low-fat cheese, in addition to a cup of green salad prepared with a boiled egg, and a cup of skim milk.
• Snack: An orange.
• the Dinner: It contains 75 grams of chicken breast, half a cup of broccoli, three-quarters of a cup of rice, two servings of bread, one cup of strawberries and a tablespoon of whipped cream.