Nutrition and Diet for Osteoporosis Foods to eat that is good for osteoporosis (more)
Supplements for Osteporosis
Vitamins and supplements for osteoporosis (more)

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nutritiion and diet for osteoporosis

Osteoporosis diet and nutrition. Diet and nutrition plays a vital part in making our bones strong and healthy and in the prevention and treatment of osteoporosis. A nutrition diet rich in calcium is recommendable for people with osteoporosis. Most adults should consume 1,500 milligrams of calcium per day to maintain a healthy bone density. Below is the list of foods that are rich in calcium; you may start to consider them in your diet.

  Food Calcium per cup serving (mg)
Fruit Juice
Nonfat Milk
Swiss cheese
Cheddar cheese
Baked beans
Cooked beans


Cottage cheese


Although your diet may be rich in calcium, this may not be readily absorbed by your system to prevent and treat osteoporosis. The body needs vitamin D to absorb it. Unfortunately as you grow old enough for osteoporosis to become a significant health threat, you start having trouble getting enough vitamin D. Food sources of natural vitamin D are as follows and should be included in your diet.

  • Diet rich in Low-fat and nonfat dairy products
  • Diet to include saltwater fish such as;
  • Sea bass
  • Halibut
  • Tuna
  • Herring
  • Sword fish
  • Sunlight ( 15 minutes sunlight exposure per day)

When we talk about osteoporosis, magnesium, manganese, vitamin K, and boron are hardly heard of. But studies have shown that these vitamins and minerals are essential in bone building and in the prevention and treatment of osteoporosis. It has been found out that people with osteoporosis have low levels of these vitamins and minerals in their blood

The minerals manganese and magnesium compliments vitamin D in moving calcium to your bones. Eating a diet rich in these minerals may help improve your bone densityand thus help in the treatment and prevention of osteoporosis. Foods that are rich in these minerals are as follows and should be included in your diet.

Foods rich in Magnesium

  • Seeds,
  • Soybeans
  • Wheat germ
  • Seafood
  • Dairy items

Foods rich in Manganese

  • Nuts (hazelnut, pecans),
  • Avocado
  • Oatmeal

Vitamin K is another vitamin that helps in the treatment and prevention of osteoporosis. Vitamin K activates osteocalcin, a protein that holds calcium in place in the bone matrix. Food sources of vitamin K that shoud be included in a diet are;

  • Spinach
  • Broccoli
  • Green cabbage
  • Tomatoes

Boron is another essential substance that helps in the treatment and prevention of osteoporosis. Boron activates estrogen and vitamin D. Foods that are rich in boron and should be included in your diet are;

  • Carrots,
  • Applesauce
  • Broccoli
  • Pears
  • Cherries

The Phyto factor in the prevention and treatment of osteoporosis. Research has shown that compounds that are called phytoestrogens increase bone mineral density. Foods that are rich in phytoestrogens include tofu and other soy products (except soy sauce) as well as beans and should also be included in the diet.

Avoid sugar and salt. Sugar increases the excretion of calcium to the urine, this means that instead of being absorbed by your bones it is taken out of your body. Salt is found to have an effect in calcium loss. For every 500milligrams of salt you consume, you lose 10 milligrams of calcium. So lick your sweet tooth goodbye and trim down in your salt.

The best alternative in the prevention and treatment of osteoporosis is to embrace vegetarianism. Nutrition coming from eating vegetables are most helpful against osteoporosis. Vegetarians are of lower risk to develop osteoporosis than to an average American. Vegetarians eat less protein and less phosphorous, a bone-robbing mineral. Vegetarians are also found to have a good balance of acid-base level in the blood.

Vitamins and minerals supplement for osteoporosis

Vitamins and mineral supplement for osteoporosis. People with osteoporosis needs a lot of calcium to make their bones stronger. But there are several kinds of calcium supplements. Some should be avoided because they contain the toxic metal -- lead. These kind of avoidable calcium are commonly made of bone meal, dolomite, or oyster shells. The two best calcium supplements are calcium carbonate and calcium citrate. So when in a health or drug store, read your calcium supplement labels and know where that calcium is coming from. The recommended calcium dosage for osteoporosis per day should not be more than 600 milligrams.

Other supplements for osteoporosis and their recommended daily dosages

Vitamin D- 400 to 800 international units

Magnesium- 500 milligrams

Vitamin K- 80 micrograms (should be taken with doctors advice)

Boron - 3 milligrams per day.

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