The foods you eat are likely to have an impact on your bones. Learning about foods high in calcium, vitamin D, and other important nutrients for your bone health and overall health can help you make healthier food choices every day.
Tips for a bone-healthy diet.
Beans (legumes):
While beans contain calcium, magnesium, fiber and other nutrients, they are also rich in substances called phytates. Phytates prevent your body from absorbing the calcium in beans. You can reduce the phytate content by soaking the beans in water for several hours and then cooking them in fresh water.
Cod liver :
Cod liver is one of the most beneficial natural sources for protection against osteoporosis. The main feature of cod liver that makes it so protective is the high level of nutrients like vitamin D and antioxidants like omega-3 fatty acids it contains. Vitamin D helps absorb other essential nutrients, such as calcium. As for omega-3 fatty acids, they act as an anti-inflammatory agent, calming inflammation in our body while providing structural support to bones. Additionally, research shows that people who consume omega-3 acid supplements show increased levels of bone activity markers and reduced bone breakdown. Two elements that play a role in preventing the condition. Together, these elements make cod liver a powerful food for protection against osteoporosis.
Meat and other protein-rich foods:
Getting enough, but not too much, protein is important for bone health and overall health. A lot of older people don’t get enough protein in their diet, which could be bad for their bones. However, special high-protein diets that contain several servings of meat and protein at each meal can also cause the body to lose calcium. It is possible to compensate for this decrease by providing a sufficient quantity of calcium to meet the body’s needs. For example, dairy products, although high in protein, also contain calcium which is important for bone health.
Prunes:
Prunes are a great addition to any diet, but especially if one has osteoporosis. Prunes contain essential minerals like manganese, copper, and potassium, all of which are important for bone health. In addition to these minerals, prunes contain a compound called phenols that help reduce inflammation in the body and may help improve calcium absorption.
Similarly, prune consumption is linked to increased bone mineral density due to its vitamin K content, which is important for maintaining strong bones. As an added bonus, consuming prunes also helps regulate digestion and the absorption of other beneficial minerals from dietary sources. Prunes are a convenient and tasty way to protect your bones from osteoporosis without having to drastically change your diet, making them a dieter’s best friend!
fatty fish:
Many types of fatty fish, such as salmon, tuna, and mackerel, contain vitamin D and calcium, which are essential for improving bone health. These omega-3 fatty acids contribute to strong bones by increasing their density and replenishing lost minerals. In addition, they reduce inflammation, known to degrade the quality of fragile bones, such as those of the elderly. The high protein levels in oily fish also help maintain muscle strength and endurance, allowing individuals to stay active despite age-related physical weaknesses; this then helps to stabilize balance throughout the body and reduce the risk of falls and fractures, which is an added protection against osteoporosis.
Bran :
Like beans, wheat bran contains significant amounts of phytates that can interfere with the body’s absorption of calcium. However, unlike beans, wheat bran seems to be the only food capable of reducing the absorption of calcium from other foods ingested at the same time. For example, when you consume milk and 100% wheat bran cereal at the same time, your body may absorb some, but not all, of the calcium in the milk. Wheat bran in other foods, such as bread, is much less concentrated and is not likely to have a noticeable impact on calcium absorption. If you take calcium supplements, it is best to take them two or more hours before or after eating pure wheat bran.
Foods to watch out for if you have osteoporosis.
Spinach and other foods containing oxalates:
The body does not absorb calcium well from foods high in oxalates (oxalic acid), such as spinach. Other foods that contain oxalates are rhubarb, beet greens, and some beans. These foods contain a variety of healthy nutrients, but they should not be considered sources of calcium.
Salty foods:
Consuming high salt (sodium) foods causes your body to lose calcium and can lead to bone loss. Try to restrict the consumption of processed foods, canned foods, and added salt to your daily meals. To determine if a food is high in sodium, read the Nutrition Facts label. If it reads 20% or more of the % Daily Value, it is high in sodium. Avoid exceeding 2300 mg of sodium per day.
Soft drinks :
Some studies suggest that colas, but not other soft drinks, are associated with bone loss. While more research will help us better understand the link between soft drinks and bone health, here’s what we do know:
- Carbonation from soft drinks does not harm bones.
- The caffeine and phosphorus commonly found in colas may contribute to bone loss.
Like calcium, phosphorus is part of the bones. It is listed as an ingredient in colas, some other soft drinks, and processed foods as “phosphate” or “phosphoric acid.” Bone damage may indeed be due to people preferring soft drinks to milk and calcium-fortified drinks. Fortunately, you can make up for the calcium losses from these beverages by consuming enough calcium to meet your body’s needs.
