Osteoporosis is a relatively common disease, especially among older women. In fact, it is estimated that 20 percent of women over the age of fifty have this progressive disease, whether they are aware of it or not. Eating foods to prevent osteoporosis, foods that contain nutrients that the body can easily assimilate and use for bone health, can help to increase bone density and reduce the chances of being affected by bone loss. Diet alone cannot prevent this disease, nor cure it, but good nutrition is an important part of a healthy lifestyle for strong bones throughout life. What are the best foods to eat for osteoporosis?
Milk
Milk is one of the best foods to include in your diet to help prevent osteoporosis because it is an excellent source of calcium, but also of vitamin D. It is no secret that calcium is a vital mineral for bone health and formation, but vitamin D is just as important. Vitamin D promotes the absorption of calcium. A deficiency of this nutrient is directly linked to frail and brittle bones. Milk also contains B vitamins, which help to strengthen bone tissue.
One cup of low-fat milk contains about 25 percent of the daily requirement of vitamin D and 30 percent of calcium. Dairy products such as yogurt and cheese are also great nutrient sources to help improve bone density and maintain bone strength over the years. For optimal absorption, enjoy your milk alone, rather than with other foods. A glass of milk or cup of yogurt before bed is a great way to increase calcium absorption and to promote a more restful sleep.
Dark, Leafy Greens
Dark green vegetables, including the cruciferous vegetable broccoli and dark leafy greens such as spinach, turnip greens, dandelion greens and kale, are highly concentrated sources of vitamins and minerals. Also, the nutrition in these vegetables is very easy for the body to absorb. What nutrients do greens contain to help prevent bone loss? Broccoli and leafy greens contain calcium and B vitamins. They also supply a small amount of copper and zinc, which both support healthy bones.
The nutrient that makes these foods optimal for osteoporosis prevention is vitamin K. Dark greens are extremely high in vitamin K – one cup of either broccoli or spinach contains well over 100 percent of the daily requirement of this vitamin. Vitamin K is used by the body to create the protein osteocalcin, which crystallizes with calcium in bone tissue. While there are many health benefits of eating dark green vegetables, for increasing bone density alone it is worth it to have a serving of greens every day.
Tofu
Tofu is another essential food for strong bones. Not only is this food high in calcium as well as other important minerals for healthy bone tissue, including magnesium and copper, but it is unique in that it contains soy isoflavones. These compounds are so important for menopausal women in particular, who are at a higher risk for osteoporosis. During menopause estrogen levels drop. Estrogen actually promotes bone mass. The isoflavones, genistein and diadzein, help to balance estrogen levels and slow the bone loss that occurs as a woman ages.
If you do not already regularly eat tofu, try including it in your diet once or twice a week. It is low in fat and high in protein and nutrition. It is also a great food for creative cooking. Soy products such as soy milk and cheese also contain isoflavones.
Oats
Both eating oats and drinking oat straw tea can help to improve bone density. Oats are not the first food that you may think of when it comes to bone health, but this whole grain is a well-rounded source of nutrients for healthy bones. Oats are rich in magnesium, copper and zinc, all of which are important for the utilization of calcium or the actual formation of bone. They also are a good source of calcium and B vitamins. Oat straw, which can be enjoyed as an herbal infusion, is high in the mineral silica. This nutrient helps to strengthen bones.
Try eating a bowl of oatmeal for breakfast several times a week to boost your nutrient stores. Try topping with a tablespoon of blackstrap molasses and slivered almonds for extra calcium. A cup of oat straw tea is also a great evening beverage before going to sleep, and an excellent way to fortify your bones as well as your nervous system.
Salmon
Another excellent food to help prevent osteoporosis is salmon. Salmon, as well as other types of fish and seafood, are great sources of bone vitamins and minerals. One four ounce piece of cooked salmon contains over 100 percent of the daily requirement for vitamin D. This fish is also a great source of magnesium and B vitamins. Salmon that has been canned with the bones is a good source of calcium.
Enjoy a well-balanced diet that includes these foods to help maintain good bone density. Healthy habits such as regular exercise and avoiding tobacco smoke and excess alcohol can lower your chances of facing osteoporosis later in life as well.
Sources
US National Library of Medicine
World’s Healthiest Foods
Balch, Phyllis A. “Prescription for Nutritional Healing.” Fourth Edition (Penguin Books, 2006).
