Osteoporosis is a medical condition, in which the bones become brittle, weak and easily fractured. It is the most common cause for broken bones in the elderly.

Why not protect yourself now by eating a bone strengthening diet to help prevent debilitating condition.

Nutrients to include in your diet to help prevent and improve osteoporosis:

1. Calcium
Found in organic low-fat dairies, powdered milk, fortified soy products, legumes, fish eaten with bones (salmon or sardines), oysters, broccoli, asparagus, watercress and nuts.

2. Vitamin D
Found in sardines, salmon, tuna, herrings, mackerel, mushrooms, egg yolks and cod liver oil. Vitamin D is best absorbed combined with calcium-rich food. Don’t forget to get at least 15 minutes of sun exposure daily.

3. Magnesium
Found in dark green leafy vegetables, watercress, broccoli, avocados, brazil nuts, sunflower seeds, sesame seeds, bananas, cashews, apples, apricots, cantaloupes, peaches, salmon and tofu.

4. Phosphorus
Found in salmon, halibut, skim milk, low-fat dairies, chicken breast, oatmeal, broccoli, asparagus, corn, eggs, dried fruits, sesame seeds and pumpkin seeds.

5. Boron
Found in almonds, hazelnuts, walnuts, Brazil nuts, apricots, avocados.

6. Manganese
Found in wheat germ, whole grains, nuts, shellfish, tea, low-fat dairies, apples, apricots, avocados, bananas, cantaloupe, peaches, green leafy vegetables, salmon, and tofu.

7. Zinc
Found in cooked oysters, eggs, whole grains, nuts, low-fat yogurt, fish, legumes, mushrooms, pumpkin and sunflower seeds, sardines and poultry.

8. Copper
Found in shellfish, nuts, seeds, whole grains, mushrooms, avocados, barley, broccoli, lentils, oats, oranges, radishes, raisins, salmon and green leafy vegetables.

9. Vitamin K
Found in green leafy vegetables, kale, cauliflower and broccoli.

10. Silicon
Found in cereals, apples, oranges, cherries, raisins, almonds, raw cabbage, onions, carrots, pumpkin, cucumber, fish, honey, oats, unrefined grains/cereals with high fiber content, nuts and seeds.

Foods to Avoid

prevent osteoporosis_2The following substances and foods have a negative effect on calcium retention in the body, and should be avoided in anyone who wants to prevent osteoporosis or improve the condition if it is already present:

– High amounts of protein
– Sodium
– Caffeine
– Soda and carbonated drinks
– Smoking
– Foods high in oxalate and phytate

Such as cacao, bitter chocolate, spinach, sorrel, celery rave, beet, rhubarb, fig, currant, 100% wheat bran, buckwheat, poppy seeds, amaranth, chard, and certain types of legumes such as pinto beans, navy beans, or peas.

Since beans are a good source of plant protein, they may be consumed occasionally.

If you soak them overnight and discard the water before cooking, this will reduce their phytate level.

Eliminate all convenience foods such as: commercially prepared mixes, prepared packaged meals (including frozen meals), most foods from vending machines, baked goods containing refined white flour and unhealthy fats, most food bars, powdered drinks, and commercial meal shakes.


It is best to completely stay away from alcohol, as osteoporosis treatments may increase its’ absorption and toxicity.

Foods which may occasionally be consumed

You don’t want to go overboard with certain foods, because they may raise cholesterol, which is a common problem in people with osteoporosis:

1. Red meats are not prohibited, but should be reduced as much as possible.

Try to substitute beef with lower fat meats, such as buffalo, venison, ostrich or elk.

2. Chicken and turkey

These white meats are much better alternatives to red meats, but do not eat the skin because it is too high in fat.

3. Shellfish

Such as shrimp, crabs, lobsters, oysters, snails, mussels, clams and scallops are not prohibited unless you have allergies or cholesterol problems.

4. Eggs

Egg yolks contain cholesterol. So if you have a problem with cholesterol, you may wish to reduce your consumption of whole eggs, or have egg whites instead.

If your suffer from constipation, which is commonly present in individuals with osteoporosis, you can:

– Take 1 to 2 teaspoons maximum of cod fish oil or flaxseed oil daily, or

– Take up to 1 tablespoon freshly ground flaxseeds daily mixed in your food

– Take a few prunes, pre-soaked in water for 24 hours, after a meal

Natural organic prune juice, without added sugar, is also very helpful.

4. Hydration and fiber play an important role in preventing constipation

Drink lots of water throughout the day and add fiber to your meals (vegetables and fruits).

5. When traveling, you may use pills for convenience, but only for short periods of time

You may find Individual flaxseed sachets at your local health food stores.

So as you can see, if you want to protect yourself from osteoporosis, proper nutrition plays a major role.

Consume a wide variety of fruits and vegetables to ensure your body has all the nutrients it needs to maintain strong healthy bones for the rest of your life!

Connect with Expert Dr. Hala Youssef

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