Osteoporosis (OP) is one of the most common metabolic bone diseases.¹ It can lead to disabling fractures, especially in the vertebrae and hip.²

A study reports that both men and women have to adopt adequate measures (lifestyle and diet) to prevent OP during the later years of life.³

Role of Nutrition to Boost Bone Health 

Adequate nutrition is crucial for maintaining good bone health.⁴

Calcium increases bone mineral density, and its dietary sources include dairy products, turnip greens, lady fingers, mustard greens, and broccoli.^5,6 

Vitamin D is necessary for calcium absorption, and fatty fish (swordfish, salmon), fortified foods (dairy and cereals), and egg yolk are its major sources.⁴

Magnesium regulates calcium and vitamin D and is available in vegetables such as lady fingers and beet greens; seeds such as sesame and chia, nuts, legumes, and avocado.^4,6

Potassium maintains the acid-base balance and prevents bone loss; fruits, vegetables, and whole grains are the sources of potassium.^4,7

Vitamin K is involved in bone matrix formulation, where mineralization happens. Dark green leafy vegetables such as spinach and turnip greens are dietary sources of vitamin K.^6,7

Food and Nutrients That Affect Bone Strength

Excess proteins

Excess protein consumption potentially increases the acidity of the blood and other body fluids, resulting in loss of minerals including calcium.⁶

Alcohol and caffeine

Alcohol and caffeinated drinks such as coffee, tea, and soft drinks (sodas) tend to decrease calcium absorption.⁶

Salt

A high intake of salt can lead to calcium loss, which can further lead to bone loss.⁶

Polyphenol-rich foods including olive oil, tea, and soy help prevent OP.⁸

Foods rich in ω-3 fatty acids such as fish oil and flaxseed oil have bone-boosting benefits.⁶

Nutrients play a significant role in the prevention of OP. It is important to consume adequate amounts of nutrient-rich foods to maintain optimum bone health. 

References:

1. Jeihooni KA, et al. J Res Health Sci. 2015;15(1):47-53.
2. Physicians Committee for Responsible Medicine. Preventing and reversing osteoporosis. https://www.pcrm.org/. Accessed November 12, 2019.
3. Kadam NS, et al. Indian J Endocr Metab. 2018;22(1):67-73.
4. Wendell E. Nutrients for bone health. https://americanbonehealth.org/. Published May 16, 2017. Accessed November 12, 2019.
5. Tai V, et al. BMJ. 2015;351:h4183.
6. National Osteoporosis Foundation. Food and your bones- osteoporosis nutrition guidelines. https://www.nof.org/patients/treatment/nutrition/. Accessed November 12, 2019.
7. Movassagh EZ, Vatanparast H. Adv Nutr. 2017:8(1):1-16.
8. Chisari E, et el. Curr Pharm Des. 2019;25(22):2459-2466.

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