A Diet for Healthier Bones

Posted on 24. Jul, 2012 by in Osteoporosis

When a person gets osteoporosis, he or she will surely wonder about the things he/she can do to ease this condition. The simplest answer is by taking an osteoporosis diet. Eating the right food and avoiding the wrong ones will help strengthen the bones.

A doctor from the National Osteoporosis Foundation stated that preventing and treating osteoporosis is highly involved with vitamin D and calcium intake, as well as eating a lot of fruits and vegetables. Having a good osteoporosis diet is important even though medications are being taken for osteoporosis.

If the cause of osteoporosis is too much bed rest or a medical condition, an osteoporosis diet can bring back the bone mass of a person, especially for the younger ones. But if the bone loss is an age-related condition, it may not be useful.

Vitamin D, Calcium, and More

These dietary tips can aid people diagnosed with osteoporosis:

Taking dietary supplements is a fine option, but it’s generally better to gain calcium thru food. Adults are supposed to have 1,000mg of calcium everyday. People over 50 need 1,200mg and women need 1,300mg after menopause. Remember that taking too much calcium than the recommended dosage won’t benefit you that much. Plus, there are also risks that go along with it.

The following are food sources rich in calcium:

-Ricotta cheese, skim milk, or other dairy products that is low-fat

-Goods that are calcium fortified

-Canned sardines in oil with bones

-Dark, green, leafy vegetables

By simply adding some broccoli or cheese to your plate, the healthiness of the meal goes higher. Dairy products remain as the most reliable source of calcium, that’s why lactose intolerant people are prone to bone diseases. For lactose intolerant people, yogurt is the best option to take in order to get a good dose of calcium.

Vitamin D assists the body in using the calcium a person eats. Sunlight is the best source of Vitamin D. By spending 15 minutes under the sun each day, a person will get enough Vitamin D. But, people who have skin cancer, or other skin diseases, shouldn’t be exposed to direct sunlight and should rather take vitamin D supplements. Only few foods are rich in vitamin D, although other juices and cereals are already enriched with the vitamin.

Other options include:

-sardines, mackerel, tuna, and salmon

-Egg yolk

-Dairy products that are fortified

Eat fresh

To keep the bone healthy, a person needs a diet that contains various vitamins and minerals. When it comes to fruits and veggies, eating a variety of them could be very healthy.

Drink moderately

Consuming alcoholic beverages may hinder the calcium absorption of the body. But it’s alright to have a drink or two daily.

Avoid carbonated and caffeinated beverages

Caffeinated drinks like coffee or energy drinks, as well as sodas, have a bad impact on the bone’s health.

Take it easy on the salt

The body loses more calcium when a person indulges on salty foods.


Some healthy dishes can give a person a good deal of vitamin D and calcium, especially the ones that combine eggs, cheese, milk, and fish, such as salmon chowder, ricotta pancakes, macaroni and cheese, and tuna noodle casserole. For other dishes that are rich in calcium, one can look for them in cook books or search for them in the internet.

Preparing a healthy osteoporosis diet will help osteoporosis patients protect their bones. When calcium-rich dishes are prepared well, not only will it have a good impact on the patient’s bones, it will also have a positive impact on its mental health.


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