Good Diets For Osteoporosis

Osteoporosis is a degenerative bone disease that can increase the risk of fractures. To maintain or improve bone density, individuals with or at risk of osteoporosis should consume a balanced diet of calcium, magnesium and vitamin D-rich foods from each food group. According to the National Osteoporosis Foundation, certain combinations of foods and/or excessive consumption of certain vitamins and minerals may actually interfere with bone health. Consult a physician or licensed nutritionist for help developing an appropriate diet plan.

Diet Rich in Dairy

Dairy foods such as skim, low-fat or whole milk, yogurt, cheese, ice cream, pudding and frozen yogurt are rich in calcium -- a mineral that is essential for maintaining the strength and density of bones. The University of Nebraska-Lincoln recommends eating calcium-rich dairy products in small amounts of no more than 500 mg per meal throughout the day in order to promote optimal absorption. Those with osteoporosis should eat dairy products that are also fortified with vitamin D -- a vitamin essential to help the body absorb calcium. For example, fortified milk is an excellent source of both vitamin D and calcium.

The National Institutes of Health Osteoporosis and Related Bone Diseases National Resource Center notes that consuming excessive amounts of vitamin A may interfere with the activity of vitamin D, in turn worsening bone loss. In particular, vitamin A-fortified milk, eggs and cheddar cheese contain a form of vitamin A called retinol that is known to negate the positive effects of vitamin D; therefore, individuals with osteoporosis should make sure to stay within the recommended daily allowance of retinol -- less than 10,000 IU -- and avoid vitamin A supplements unless otherwise advised by a physician.

Diet Rich in Fruits and Vegetables

Research shows that eating a variety of colorful, nutrient-rich fruits and vegetables can help people maintain bone density, according to the University of Nebraska-Lincoln. One serving of vegetables such as collard greens, turnip greens, bok choy, kale and broccoli all contain between 6 and 20 percent of the daily recommended allowance of calcium. Calcium and vitamin D-fortified fruit juices, potassium-rich bananas, raisins, tomatoes, prunes and sweet potatoes, and vitamin C-rich red and green peppers, strawberries, pineapple and Brussels sprouts are also good choices for promoting bone health, according to the National Osteoporosis Foundation.

Diet Rich in Fish

A diet rich in certain types of fish can provide essential vitamins and minerals to help maintain bone density. The National Osteoporosis Foundation recommends eating calcium-rich salmon, sardines, and shrimp, as well as vitamin D-rich fatty fish, including tuna, salmon and mackerel.

Diet Rich in Magnesium

Research indicates that some people -- in particular, postmenopausal women -- who are deficient in magnesium may be at greater risk of developing osteoporosis. According to the Office of Dietary Supplements of the National Institutes of Health, there is also some evidence that those whose consumption of magnesium meets the recommended daily levels are more likely to maintain or improve bone density compared to those who consume lower levels of magnesium. Some magnesium-rich foods include sunflower, pumpkin and sesame seeds, brown rice, corn, buckwheat, beans, whole grain breads and cereals and nuts such as almonds, cashews and Brazil nuts, according to SpineUniverse.