Diet can have a huge impact on osteoporosis, a condition characterized by low bone density, but for best results, efforts to build strong bones should start when you're young. Bone density develops up until your twenties and thirties and then begins to level off. Your risk of developing osteoporosis depends on how much bone you built before that time. Around eight million women, or about one in five over age 50, and two million men in the United States have osteoporosis, according to the UC Davis Department of Nutrition. Improving your diet can help prevent bone loss at any age.
Calcium
Calcium is the primary mineral responsible for strong bones; most of the body's calcium stores are found in bone. When calcium intake is low, your body removes calcium from bone, decreasing bone density and increasing the risk of fracture. Food is a better source of calcium than supplements because it's better absorbed. Dairy products are the best food source of calcium, but choose low-fat products. Lactose-intolerant people, who have trouble digesting dairy products, can take lactase enzymes or drink milk that contains lactase enzymes. Leafy green vegetables, legumes, canned salmon, tofu, blackstrap molasses, almonds and oranges also serve as good calcium sources. Many cereals are also fortified with calcium, but avoid eating wheat bran cereal with milk; the wheat bran interferes with calcium absorption. If you have osteoporosis, consume 1,200 mg per day of calcium.
Vitamin D
Calcium isn't well absorbed unless you also have adequate levels of vitamin D. Your skin synthesizes vitamin D when exposed to sunlight, but vitamin D can also come from dietary sources such as fortified milk and cereal, fish, shrimp, oysters and eggs. If you can't obtain 800 to 1,000 International Units of vitamin D daily after age 50, consider taking vitamin D supplements
Magnesium
Magnesium is another mineral that helps calcium absorption. Magnesium is found in a number of food sources, including nuts, especially almonds and cashews; green leafy vegetables, including spinach and Swiss chard; and whole grains. Seeds such as flax, pumpkin, sesame or sunflower also contain good amounts of magnesium. Tomatoes, potatoes, sweet potatoes and raisins also contain magnesium. Magnesium isn't well stored by your body, so eat foods high in magnesium daily. Avoid alcohol and sugar, which deplete magnesium stores.
Vitamin K
Foods high in vitamin K work with calcium to maintain bone strength. Green leafy vegetables, broccoli and Brussels sprouts are all good sources of vitamin K.
Foods to Avoid
Foods that can remove calcium from your bones and increase the risk of osteoporosis include alcohol and caffeine, if you drink more than two cups of coffee a day. High-protein intake of more than five oz. of animal protein per day for women and 5.5 oz. for men can also decrease calcium stores, according to the National Osteoporosis Foundation. Soda containing phosphorus can also deplete calcium stores.
References
- HelpGuide.org: Calcium and Your Bones
- National Osteoporosis Foundation: How the Foods You Eat Affect Your Bones
- University of California, Division of Agriculture and Natural Resources; Calcium and Osteoporosis; Erin Digitale, Dept. of Nutrition, UC Davis, et al.
- National Institutes of Health: Osteoporosis
