7 Foods That Help With Osteoporosis


While we know the nutrients, calcium and vitamin D are vital to your body’s bone density. When we think of bones, we think of these nutrients. However, several different nutritional values are still important, such as Magnesium, Potassium, Vitamin C, and more. So, if you are on a specific diet that focuses on preventing any bone loss, you should make sure it is balanced. It should also include different fresh vegetables, fruit, and lean protein sources.


There are specific foods that excel at managing and preventing osteoporosis, and we will be talking about 7 of the best superfoods to eat. This is a disease that must be taken seriously. Though it does have painless symptoms, it puts you at greater risk of getting a fractured bone, and it will take a long time to heal fully. This is dangerous as it leaves you super vulnerable to infections.



If you are interested in learning more about the superfoods that can help you maintain your osteoporosis and help prevent bone loss, then read on for the 7 Super Foods for Osteoporosis.

1. Greens


Dairy gets bolstered for its calcium content. However, you can find calcium in many different types of vegetables. Dark greens like collard greens, kale, turnip greens, Chinese cabbage, and bok choy contain high amounts of calcium, which is a vital nutrient to combat osteoporosis.

But wait! There’s More! These dark greens also contain another vitamin known for its ability to reduce the risk of getting osteoporosis, vitamin K.


2. Citrus


While vitamin C is the primary nutrient found in citrus fruits, many don’t understand how vital vitamin C is to prevent bone loss. The way it works is it helps with collagen development. Collagen is the fibrous section of cartilage and bone.

However, the effects of vitamin C are more potent in men than in women. This doesn’t mean, as a woman, you should stop taking vitamin C into your system. It also plays a significant role in younger-looking, smoother skin. You can get the total allowance needed by eating just one orange or grapefruit a day.


3. Potatoes

Magnesium and potassium aren’t known for their critical part in bone health, at least not as known as calcium and vitamin D. More importantly, it is essential to know all these nutrients work together to protect your bones. Your vitamin D balance may be out of sorts if you have a magnesium deficiency.

Potassium has a different role. It neutralizes the harmful acids in your system that leach your bones clean of calcium.

White potatoes and sweet potatoes are excellent sources of potassium and magnesium. Don’t fry them in oil, as that will ruin their health value. Instead, try to boil or bake them. 

4. Almonds

Though they contain a good amount of fat, almonds are versatile to include in any diet. They can be eaten as a crunched topping for a salad, crushed into a nut butter with a little bit of salt to spread onto the bread, or you can eat a handful of them as a snack. You should include almonds in your diet because they are rich in potassium and calcium.

The fat content shouldn’t be much to worry about, only because you don’t need to eat many of them to get the nutritional quota for the day.

5. Fortified Foods

You will find that many foods are fortified with vitamin D and calcium. Such foods include Orange Juice, Bread, Plant-based Milk, and Cereals. Even if you are a vegan or don’t enjoy dairy, you can still receive the vitamin combo you need to help build and maintain bone density. 

Buying fortified foods is a good idea, especially during the colder months when the sun isn’t present as much. Vitamin D deficiencies are common in these months because sunlight is needed to synthesize them. This happens because the days are shorter, and we spend a lot less time outside than when it is warmer. Another reason to stock up on fortified foods in the winter is that fewer fresh greens are available to provide calcium during these off-season months. 

6. Fish

Fish do more for your bone health than many people realize. Fatty fish does contain a healthy amount of vitamin D, but they also contain nutrients supporting your cardiovascular wellness and joints. These nutrients are omega-3 fatty acids.

One of the most excellent fish for potassium is salmon. You can also get calcium from canned salmon. You get calcium because of the soft, small bones that are packed with the meat. The same can be said of sardines. You don’t notice the bones. However, if you don’t like eating them, try salmon filets. Or you can substitute it with fresh mackerel or tuna. 

7. Molasses

We consume a lot of sugar in our diets. We often don’t even notice the amount of sugar we are consuming. However, some sweeteners can substitute sugar and lessen the threat to your health. That being said, we have learned that sugar will weaken bones. This is not good if you are combating or trying to prevent osteoporosis.

That is where molasses come into the picture. Molasses is an all-natural sweetener, and it is rich in calcium. You can use it to substitute sugar in baking, yogurts, smoothies, and oatmeal.