While medication is often prescribed to treat osteoporosis , maintaining a healthful diet with the recommended amounts of calcium, vitamin D, protein, and other nutrients is critical to supporting good bone health. Avoiding ultra-processed foods, added sugars, and excess alcohol can also help.
This article looks at the particular best food items for bone tissue health plus foods to avoid to help with osteoporosis.
A balanced diet that includes nutrients such as calcium, vitamin D, and protein, helps prevent further bone fragments loss and reduces the risk of fractures. This eating pattern can also assist prevent brittle bones in those without the particular condition.
Calcium mineral is vital for building plus maintaining strong bones. Inadequate calcium intake throughout life is associated with low bone density and high fracture rates. When you don’t consume enough calcium in your diet, your body pulls calcium from your bones, which can contribute in order to bone loss.
Though some individuals require a calcium supplement , they should be used with caution and under the supervision of a healthcare provider. Studies have linked calcium mineral supplements to an increased risk of kidney stones, colon polyps (small growths in the large intestine), and heart disease.
Good dietary sources of calcium include:
- Dark, leafy green vegetables, like kale, spinach, plus collard greens
- Nuts and seeds
- Canned salmon and sardines with bones
Daily Recommended Calcium supplement Intake
Females who are 51 years plus older require 1, 200 milligrams associated with calcium daily, while males need 1, 000 milligrams. Beginning at age 70, men and women require one, 200 milligrams daily.
Your body needs vitamin D to absorb calcium and keep muscles solid. Low calciferol levels are associated along with decreased bone tissue density, which can lead to osteoporosis and broken bone fragments.
You may get vitamin D from the particular sunlight plus from eating vitamin D–rich foods. However, few foods are naturally rich in calciferol. The best sources are the flesh of oily fish for example trout, salmon, or tuna and fish liver oils.
Other dietary sources of vitamin D include:
- Orange juice fortified with vitamin Deb
- Beef liver organ
- Egg yolks
- Plant-based milk fortified along with calciferol
- Cheddar cheese
Every day Recommended Vitamin D Consumption
Individuals 70 plus younger should consume 600 IU (international units) associated with vitamin M daily. People over 70 should increase their consumption to 800 IU every day.
Around 50% of your total bone fragments volume and about one-third of bone mass is made of proteins . Dietary protein affects the secretion and action of insulin-like growth factor I (IGF-I), a hormone essential with regard to bone formation.
While it was once believed that too much proteins might cause a negative calcium supplement balance and bone reduction, some studies suggest that the protein-rich diet plan, combined with adequate dietary calcium intake, is essential regarding bone health.
Good dietary sources associated with protein consist of:
- Lean meat
- Dried beans
- Nut products and seed products
How Much Protein Do I Need?
Many experts recommend a dietary protein consumption of 1. 0–1. 2 grams per kilogram of entire body weight per day, including around 20–25 grms of high-quality protein at each meal.
Some other Nutrients
Nutritional patterns rich in fruit plus vegetables are usually associated with higher bone mineral density.
Vitamins and minerals commonly found in fruits and veggies that play a role in bone tissue health include:
- Supplement K
- Vitamin C
How It Works
A good diet intended for osteoporosis incorporates various nutrients that support bone wellness. There are no special rules, but try to eat more nutrient-dense foods to ensure optimal amounts of vitamins, minerals, protein, and other vital nutrients everyday.
Studies claim that a calcium intake that meets the current recommended day-to-day allowance and a Mediterranean-style diet may become effective within maintaining good bone health and preventing osteoporosis.
High intakes of fresh fruits, vegetables, legumes, nuts, whole grains, fish, seafood, and extra virgin olive oil are usually included in the Mediterranean diet. It will be generally low in red meat.
What If I Am Lactose Intolerant or Follow a Vegan Diet?
Eating dark, leafy vegetables, colorful veggies, beans, plus nuts, as well as spending a moderate amount of time in the particular sunshine, are good ways to meet your daily protein, calcium mineral, and vitamin D requirements without dairy or even meat products.
Foods to Avoid, Limit, or Replace
The particular overconsumption associated with certain meals, such as added sugar, salt, ultra-processed foods, caffeine , and alcohol, may lead to bone fragments loss and increase your danger for brittle bones.
One study found that diets full of red and processed meat, refined grains, plus sweets were linked to the lower bone mineral denseness and a higher break risk.
Another study linked diets high in ultra-processed foods, like cheese, french fries, processed meats, pastries, pizza, snacks, and refined grains, with the lower bone tissue mineral density when compared to other diets.
A high fat intake mainly derived from processed food items directly interferes with calcium mineral absorption in the gut. It also places a person at a greater risk for obesity , which usually can also negatively affect bone health. Replacing high-fat prepared foods along with healthy fats, such as avocado plus olive oil, can also help you maintain the healthy weight.
Salt and Sugar
Too much sodium may increase the amount of calcium your own body excretes with urination. Aim in order to consume less than 2, 300 milligrams per day, equal to about 1 teaspoon of table salt.
Overconsumption of additional sugars may boost the danger of osteoporosis by reducing calcium absorption within the gut, increasing the urinary excretion of calcium supplement and magnesium, and impairing bone development.
Reduce your salt intake by swapping prepackaged snacks to get whole meals, chicken broth for low-sodium chicken broth, and processed meats pertaining to fresh protein flavored with herbs and spices. Moreover, many sodas are higher in sugar and phosphoric acid additives, which may prevent bone fragments mineralization.
Caffeine might interfere with calcium absorption. Nevertheless, evidence to support its effects on bone wellness remains limited.
One study found that the consumption associated with 800 milligrams of caffeine resulted in a 77% boost in calcium mineral eliminated by the kidneys compared to a placebo (a substance containing no caffeine) over nine hours. An additional study discovered that people who regularly drank coffee had higher bone mineral density than non-coffee drinkers.
If you’re the coffee drinker, aim for two to three cups daily, as long as you consume enough calcium-rich foods. Swap caffeinated beverages meant for flavored water or decaffeinated coffee or even tea in order to reduce coffee intake.
Excessive alcohol consumption interferes along with calcium balance, and the body’s natural production of supplement D. Individuals with alcoholism furthermore tend to have high levels of cortisol, which can increase bone breakdown plus decrease bone tissue formation.
Excess drinking can cause hormone deficiencies in both men and women. Males may produce lower amounts of testosterone , a hormone connected to bone fragments formation. Females may experience irregular menstrual cycles , which can reduce estrogen levels and increase the particular risk of osteoporosis.
Balanced diet plan rich in bone-supporting nutrients like protein, calcium supplement, and vitamin D plus low within ultra-processed foods, alcohol, added sugar, and sodium is usually best to support bone health. You might also want to limit your own caffeine intake. If you’d like to develop an osteoporosis meal plan tailored to your wellness needs plus dietary preferences, consider working with the registered dietitian.
The Word From Verywell
Osteoporosis is a common condition that can be treated with healthy lifestyle habits and, sometimes, medications. Many people can achieve healthy calcium supplement and supplement D levels by following a balanced, nutrient-dense diet, while others may still need supplementation. Work closely with your healthcare provider to determine the best osteoporosis treatment plan designed for you.
Frequently Asked Questions
Foods along with a lot of additional sugar and salt, such as prepared foods, may increase the amount of calcium your body loses through peeing. Excessive alcoholic beverages consumption may also interfere with the balance associated with calcium in the body and vitamin D manufacturing.
Yes. A diet chronically lower in calcium mineral and vitamin D is related to reduced bone denseness, which could contribute to the development of osteoporosis.
In addition to consuming a healthy diet, performing weight-bearing plus resistance exercises can help you improve bone health.