10 Best Foods for Bone Health (and Help Prevent Osteoporosis)

Posted on July 27, 2021

According to Osteoporosis Canada, approximately 2 million Canadians have osteoporosis. Another 10 million Canadians suffer from low bone density.

You may be wondering - What is Osteoporosis? It is a disease that causes bones to become weak and brittle. Low bone mass and deterioration of bone tissue make fractures of the hip, wrist, or spine more common.

While it affects men and women of all races, older women are at the highest risk.

Medication and weight-bearing exercise can help increase bone strength. But if you're looking for the ultimate natural way to heal your body, try to change your diet. Foods that prevent osteoporosis are the most effective method to prevent the illness in later life.

This article will walk you through the best diet for osteoporosis by outlining the top ten foods to prevent this disease.

1. Dairy

Dairy foods for bone health

Dairy products are the key to osteoporosis prevention. Opt for a diet high in milk, cheese, and yogurt. Even a few servings a day are enough to boost your calcium intake significantly.

Why is calcium intake essential for bone strength? This mineral helps maintain bone hardness and density. Low calcium levels can lead to your body diverting calcium from your bones, leading to osteoporosis.

Incorporating calcium through dairy products also impacts your heart health, blood pressure, and nerve endings positively. 

2. Leafy Greens

Leafy Green Food

The darker the greens, the better for your bones. Incorporate dark leafy greens such as bok choy, kale, collard greens, and turnip greens. 

Spinach is another excellent way to get your calcium in. One cup of cooked spinach contains over 25% of your required iron, fibre, calcium, and vitamin A.

3. Fruits and Vegetables

Fruits and Vegetable foods for bone health

Fight osteoporosis with a fruit and vegetable-rich diet. Incorporate vegetables like potatoes, avocados, beans, and fruit like bananas, guavas, raisins, and strawberries into your diet.

The trace minerals, magnesium, vitamin K and calcium all work hard to promote healthy bones and increased bone density.

4. Eggs

healthy egg meal

Eggs are another rich source of vitamin D. They are also loaded with protein and omega-3 fatty acids and boost the production of calcium-building protein.

However, be careful of over consuming egg yolks. The yolk in the egg is exceptionally high in calcium but does impact the body's cholesterol levels negatively. We suggest pairing an egg or two a day with other vitamin D-rich foods.

5. Fish

healthy fish meal

Lean protein is exceptionally high in vitamin D, which helps the body process calcium. Look for fatty fish such as salmon and tuna. They are full of omega-3 fatty acids, which is a bone-boosting nutrient.

These fish also have over 180 milligrams of calcium because of the small bones that come with the meat during the canning process. These soft bones are easily digestible and pack a heavy calcium punch that will help with bone strength.

In addition, the high protein levels in fish are essential in fighting bone-related diseases. Low protein intake is associated with a higher risk of hip fractures. Thus, aim to get at least two servings of fatty fish every week.

6. Nuts

nuts good food for the heart

Nuts like almonds and brazil nuts are excellent bone strengtheners. They are chock full of healthy fats, protein, and nutrients like magnesium and calcium. 

Nuts also protect the body against bone demineralization and support strong bone bass. For example, just two tablespoons of almonds contain over 100 milligrams of calcium!

Aim to eat a handful of nuts a day to absorb the benefits. You can also incorporate nuts like pistachios or sunflower seeds for added nutrients.

7. Fortified Foods

Fortifieds foods for bone health

Osteoporosis and food have an intrinsic relationship. The more mineral and vitamin-rich foods you eat, the better your bone strength. Foods that prevent osteoporosis include enhanced food products.

Hence, incorporating fortified foods into your diet is a must. Many foods come fortified with extra nutrients and supplements. For example, breakfast cereals are often enhanced with calcium and vitamin D.

This can seriously boost your nutrient intake without making a significant change in your diet.

8. Orange Juice

Orange juice foods for bone health

Orange juice is another example of a fortified, nutrient-dense ingredient. While orange juice doesn't naturally come with calcium or vitamin D, these are often added to the juice to enhance it.

The ascorbic acid, or vitamin C, inherently present in OJ is another added benefit. Other than being a great source of another essential vitamin, it also helps with calcium absorption.

9. Tofu

healthy tofu

Try to incorporate a vegetarian protein into your diet in addition to the fish. Tofu is enriched with calcium, with 302-525 milligrams of calcium in less than one serving!

When buying your tofu, look for one that is certified as calcium enhanced. Check the percentage-wise calcium as well as the ingredient list. Calcium sulphate should be an added ingredient.

Another great benefit of tofu is that it is incredibly high in protein, which is beneficial for strengthening the bones.

10. Prunes

Prunes foods for bone health

Prunes contain phenolic compounds, which increase bone formation. A prune-rich diet will improve bone health and strength while decreasing the risk of osteoporosis.

Try to get in five to six prunes a day. It can help improve low bone density through its vitamin K-rich formulation. Prunes also greatly benefit the gut and overall digestive health.

Foods that Prevent Osteoporosis Are Key to A Healthy Life

Foods that prevent osteoporosis are the ultimate way to offset bone and health issues.

Remember to incorporate a variety of the foods above into your daily diet. A healthy, balanced diet full of vitamins and nutrients will help you look and feel your best.

If you're still wondering how to prevent osteoporosis, the answer lies in early prevention. Food can go a long way in strengthening your bones if the diet is implemented early on.

If you're worried about any pre-existing health issues, we suggest taking out a good health insurance plan in addition to your dietary changes. The right insurance policy will support you and your unique health needs.

Insurdinary is here to help you live your best healthy life. Click here to get a quote on the right health insurance policy for you.

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