Osteoporosis Diet: Top Foods That Can Help Deal With Osteoporosis

Foods rich in calcium and Vitamin D can help in dealing with osteoporosis

With time, the body starts showcasing signs of ageing. You might have vision problems, breathing issues and weak bones over time. Some of you might experience early bone density loss because of poor lifestyle. This condition is also known as osteoporosis. Your family history, lifestyle and low in-take of calcium can lead to osteoporosis. With this condition, you might be more prone to fracture of hip, spine or wrist. In this article, discuss some of the common signs and symptoms of osteoporosis and the foods you can eat to keep it under control. Keep reading...

Signs and symptoms associated with osteoporosis:

1. Reduction of height over time

2. Back pain due to a collapsed vertebra

3. A stooped posture

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A dietary change can help you with prevention of osteoporosis. Nutrients like calcium, vitamin-D, protein and phosphorus can help in prevention of bone density loss. Let us look at some foods you can add in your diet to reduce the risk of osteoporosis.

These nutrient rich foods can help in preventing osteoporosis:

1. Calcium: This mineral helps in maintaining strength of bones and teeth. Calcium also provides support for well-functioning of nerves, heart and blood clotting. Calcium rich foods include

• Dairy products like milk, yogurt, cheese
• Nuts like almonds
• Green veggies like mustard greens, broccoli, kale, turnip greens, dried figs

2. Vitamin-D: A fat soluble vitamin, this mineral helps in absorption of calcium as well. Vitamin-D rich foods include

• Chicken
• Egg yolk
• Fishes like salmon, mackerel, tuna pomfret, barramundi
• Mushrooms
• Milk and dairy products 

Eggs and dairy products are good source of Vitamin D
Photo Credit: iStock

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3.    Phosphorus: Phosphorus supports building of tissues and bones during growth. Phosphorus rich foods include:

• Dairy foods like milk, cheese, and yogurt
• Poultry like chicken
• Cereals like oat
• Eggs
• Seeds like sunflower seeds and pumpkin seeds
• Fish like tuna

4.    Protein: This macro-nutrient helps in absorption of calcium by the body. Your body can find various sources of protein in:

• Dairy products like milk, yogurt, cheese
• Soy foods like soybeans and tofu
• Legumes and beans like lentils, kidney beans
• Grains like quinoa, oats
• Animal protein like chicken, oyster, fishes
• Nuts and seeds like almonds, sesame seeds

Also read: World Osteoporosis Day 2017: Know The Many Health Benefits Of Exercising For Osteoporosis

While maintaining an osteoporosis preventive diet, keep an eye on:

1. Oxalic acid: Spinach contains oxalic acid. Although spinach contains calcium, the body cannot absorb the same due to the presence of oxalic acid.

2. Sodium: High sodium levels might interfere with calcium retention. Hence try to reduce your sodium intake by curbing consumption of processed and packaged food.

Along with an osteoporosis diet, also ensure the following:

1. Body weight: If you're underweight, you might be prone to fractures and bone loss. Being overweight can make you prone to fracture of wrist and arm.

2. Exercise: Regular exercise can benefit your bones. It also helps in maintaining a healthy body weight.

Disclaimer: This content including advice provides generic information only. It is in no way a substitute for qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV does not claim responsibility for this information.