Osteoporosis is a debilitating condition in which the bones become porous, making them weak and more prone to breaking suddenly and unexpectedly. This condition generally occurs later in life and appears to affect more women than men, although men also can develop osteoporosis. Low bone density can contribute to the development of osteoporosis, as well as a lack of consistent weight-bearing exercises. In addition, mineral deficiencies can lead to the thinning of the bones that is characteristic of the disease. If replaced early in the disease process or before it begins, mineral supplementation may help prevent an individual from developing osteoporosis.
Step 1
Eat foods that are high in calcium. The National Osteoporosis Foundation says that eating foods such as low-fat and non-fat dairy products helps provide your body with calcium. Nearly all of the calcium in the body exists in the bones and teeth, and calcium also assists in other processes. Calcium should always be accompanied by vitamin D, which can be taken as a supplement or can be produced by your body with exposure to sunlight. Vitamin D is necessary for your body to process calcium properly. Check with your doctor before taking supplemental calcium and vitamin D because some individuals may require a blood test to determine their current vitamin D level and how much supplementation is necessary.
Step 2
Consume foods that are rich in magnesium, such as almonds, cashews, spinach and oatmeal. According to the National Institutes of Health, magnesium is the fourth most prevalent mineral in your body, and it is critical for proper functioning of the neurological and muscular systems. In addition, magnesium is necessary for strengthening the bones and keeping them strong. Fresh fruits, nuts, whole-grain products and vegetables are all sources of dietary magnesium, as well as other important nutrients.
Step 3
Eat foods that contain zinc, a mineral that is important in the prevention of bone loss that can lead to osteoporosis. The Heartspring website cites a 1998 study published in Osteoporosis International in which individuals who did not consume adequate zinc and phosphorous were more likely to experience bone fractures in middle age. According to the National Institutes of Health, your body does not have the capacity to store zinc, so the supply must be replenished daily. Zinc is also important in maintaining the immune system, as well as the function of the senses of taste and smell.
Step 4
Consume foods that contain manganese, such as pineapple, pecans, peanuts and oatmeal. The Linus Pauling Institute at Oregon State University says that women who have osteoporosis have been found to have a deficiency of manganese. Manganese plays an important role in the development of the connective tissue in the bones, and a deficiency of this mineral can impair this development, and result in bone weakness and fractures.
Step 5
Eat foods that are dietary sources of copper, a mineral that is important in the production of collagen, myelin and elastin, which are all forms of connective tissue in the body. Copper is also important in the production of the connective tissue that forms the bones. A study published by the National Academy of Sciences and cited by Heartspring found that supplementing copper reduced demineralization of the bones in 90 percent of women in middle age. In general, eating foods rich in copper is enough to prevent a deficiency. However, traditional American diets, which include highly processed foods, may be deficient in copper.
