5 Foods to Prevent Osteoporosis

Osteoporosis is a condition where your bones are thinned out and can fracture easily. It is important to work toward strengthening the bones and improving their health as much as possible.

In addition to getting the right amounts of vitamin D and calcium, there are also foods you can eat to add some extra health to your bones.

Osteoporosis is a fully preventable condition and diet plays a major role in whether or not someone develops it.

1. Calcium Rich Foods
You likely already know that calcium is critical for healthy, strong bones. Our bodies do not make calcium naturally, so if we are not taking it in, we are simply not getting any calcium. There are calcium supplements that can be very helpful, but these can inconvenient for many people because most require that they are taken with meals. Getting calcium through foods and drinks is the healthiest way. If a constant supply of calcium is consumed via the diet everyday, strong bones and preventing osteoporosis can be expected. Some calcium-rich foods include:

Read:    Calcium Rich Foods

• Cheese
• Milk
• Sardines
• Fortified cereals
• Fortified soy milk
• Yogurt
• Dark leafy green vegetables
• Fortified orange juice
• Enriched grains, waffles and breads

2. Protein Rich Foods
Next to calcium, protein is the second most important component of healthy bones. Like vitamin D, protein plays a role in how the body uses calcium.

Read:    Top 5 Sources of Protein

The key to protein is moderation. Getting too much or too little can affect bone health. Some protein-rich foods include:
• Fish
• Nuts and nut butters
• Soy products
• Lentils and beans
• Whole grains
• Milk and other dairy products

3. Phosphorus Rich Foods
Phosphorus is a mineral that many people do not think about because we rarely hear about it. We need phosphorus to have healthy teeth and bone development. The great thing about phosphorus is that not much is needed daily to gain the full benefit from it. Some phosphorus-rich foods include:
• Bran mixes and whole wheat
• Sunflower seeds
• Chicken
• Turkey
• Cheddar and cottage cheese
• Corn
• Peanut butter
• Legumes and nuts
• Garlic
• Broccoli

Read:    Garlic Can Lower Down Your Cholesterol

4. Vitamin D Rich Foods
Without vitamin D the body cannot absorb calcium. Without it, no amount of calcium in the world is going to be beneficial. This vitamin is most commonly obtained by spending a little time in the sun each day, but this is difficult for most people to do. The good news is that there are ways to use food to get adequate amounts of vitamin D. Some common vitamin D-rich foods include:
• Salmon
• Tuna
• Sardines
• Fortified milk
• Fortified cereals
• Fortified orange juice

5. Fiber Rich Foods
Cholesterol plays a role in overall bone health. When cholesterol is high, this can have a negative impact on the bones. There are medications for high cholesterol, but a more natural approach can also be taken.

Read:    Tips for Lower Your Cholesterol Fast

Getting plenty of fiber in the diet can help to lower high cholesterol levels. As cholesterol comes down, bone density improves. Some common fiber-rich foods include:
• Oat bran
• Apple
• Citrus fruits
• Figs
• Beans
• Strawberries

Read:    Foods To Help You In Lowering Cholesterol

About the Author: Steven Madison writes about different science and health-related companies, like Anatomy Now. In his free time, he tries to work up the motivation and courage to start jogging regularly.