Foods for osteoporosis: take care of your bones

Here are some of the best foods to consume and avoid if you have osteoporosis or if you want to prevent it. 

Vegetables on a chopped board.

Vegetables on a chopped board. / Photo: Pixabay

The Woman Post | Luisa Fernanda Báez Toro

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As read on Who, osteoporosis is a disease that affects lots of people around the world and is characterized by low bone mass and deterioration of bone tissue, which leads to enhanced bone fragility and consequent increase in fracture risk.

And of course, the food that you eat can affect your bone health. This is why here are some of the best foods to consume and avoid if you have osteoporosis. 

1. Calcium

As read on Everyday Health, calcium maintains bone strength so it is very important to get it in your diet. The best sources of calcium are dairy products, such as milk, cheese and yogurt, and plant-based milks. 

2. Vegetables

According to Medical News Today, vegetables provide minerals, fiber, and vitamins such as vitamin C, which protects the bones from damage. 

3. Fortified cereals

If you don´t like the foods that we mentioned above, eating fortified cereals at least once each day can help you obtain minerals and vitamins such as calcium and vitamin D. 

Also read: Want to turn back time? Try running a marathon

4. Eating foods rich in omega-3 fatty acids

As read on Medical News Todays, several studies have shown that omega-3 fatty acids are important when it comes to maintaining bone density. These acids are found in a variety of foods, but salmon, nuts, and seeds are the most recommended, and if you don´t like those, you can always choose supplements.  

5. Avoid salt

Excess of salt consumption can make your body release calcium which according to Healthline is harmful to your bones. That is why you should avoid foods that contain more than 20 percent of the daily recommended value for sodium and limit your intake to 2,300 mg per day when it is possible. 

6. Limit your alcohol intake

According to the National Osteoporosis Foundation (NOF), even though a moderate amount of alcohol is considered safe for those with osteoporosis, too much of this product can lead to bone loss. That is why you should limit your alcohol intake to about two drinks per day.

7. Avoid beans

As read on the NOF, while beans contain calcium, magnesium, fiber and other good for your body nutrients, they are also high in substances called phytates, which interfere with your body’s ability to absorb the calcium that is contained in beans. A way to reduce the phytate level in your beans is soaking them in water for several hours and then cooking them in freshwater.

8. Caffeine

Coffee, tea and soft drinks such as sodas contain caffeine, which may decrease calcium absorption and contribute to bone loss. Choose these drinks in moderation as the NOF recommends. 

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