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Dr. Andrew Rynne
Dr. Andrew Rynne

Family Physician

Exp 50 years

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Article Home Adult and Senior Health Diet for osteoporosis

Diet for osteoporosis

Osteoporosis is a disease characterized by low bone mass and structural deterioration of bone tissue, leading to bone fragility and an increased risk of fractures of the hip, spine, and wrist.


Vegetables and Fruits:

  • Vegetables and fruits: Those who had consumed the most fruit during childhood were found to have higher bone mineral density than those who ate less fruit.
  • An acid diet can cause a loss of calcium and damage bones.
  • Alkali buffers from vegetables and fruits may reverse urinary calcium loss.

Vitamin D and Sun exposure:

  • Daily sunshine for vitamin D: Twenty minutes of sunshine each day helps to prevent a vitamin D deficiency. Among its many functions, vitamin D facilitates the absorption of calcium and phosphorous, and helps regulates normal calcification of the bones.
  • Avoid using sunscreen daily
  • Adults who do not get sufficient vitamin D, either through sunshine or food, will eventually develop osteomalacia
  • In children, this condition is known as rickets.

Dark and Green leafy Vegetables:

  • Green leafy vegetables: Many leafy green vegetables are not only excellent sources of calcium they also contain many other vitamins and minerals needed to support calcium absorption and utilization
  • Leafy greens that are especially rich sources of calcium and other nutrients include collard leaves, kale, turnip greens and dandelion greens
  • Chicken vegetable soup once or twice a week, and a variety of dark leafy green vegetables as ingredients in the soup.

Dairy and milk products:

Dairy products: Milk, cheese, butter and others help in building up good mineral density

Utilizing stock:

  • Another easy way to increase the amount of calcium in your diet is to make stock for soup from bones and calcium rich vegetables
  • Stock made from animal bones or seafood shells can be a very important source of calcium
  • By adding a little bit of vinegar to the stock, you can drain the calcium from the bones into the stock. Then when you eat the calcium from the stock, it can benefit your bones.

Using Food Scraps:

  • Vegetable scraps: Onion tops, green bean ends, the tough parts of chard, etc. and then toss them into a crock pot I let simmer all day long
  • Also add in the bones from any meat we've had recently or use chicken breasts or organic soup bones.

Healthy food:

No dieting: Though obesity is associated with a large number of health problems, osteoporosis isn't one of them. In fact, a number of research studies have found that being overweight has a protective effect against osteoporosis.

The reason overweight people are less susceptible to osteoporosis may be because:

  • It is easier to store fat soluble vitamins like vitamin D in adipose tissue
  • The excess fat tissue also makes it easier for the body to store estrogen
  • The excess stress placed on bones by the extra body weight may have a preventative effect

Protein rich Food:

Protein diet: Higher intake of protein was associated with higher bone mineral density

Occasional drinking:

An occasional drink may be good for your bones: A number of recent research studies have shown an association between moderate alcohol intake and greater bone strength in postmenopausal women.