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Here are 5 essential foods for anyone who is at the risk of osteoporosis

Updated on:1 September 2020, 17:19pm IST
Do you know women are more likely to suffer from osteoporosis due to their smaller body frame and lower oestrogen levels after menopause?
Nikita Bhardwaj
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Eat well to prevent low bone density. Image courtesy: Shutterstock
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The word osteoporosis means porous bones. In this disorder bones become way too fragile and the loss of bone density makes its victim more prone to fractures and deformities. Basically, in this condition the body doesn’t allow the creation of new bones but the deterioration of old bones is still under process.  

The sad part is that this is a very common problem globally. Do you know that around 200 million people worldwide and around 50 million people in India suffer from osteoporosis? The main reason is a lack of vitamin D and calcium intake in our body. Staying cooped up indoors is another culprit as less sunshine means lesser vitamin D absorption in our body.

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But what’s the way out? Well, one of the ways out is eating a healthy diet. In fact, calcium is the buzz world when it comes to bone health and density. But there are other nutrients that are also required by your body to complement calcium so that it can be absorbed better. 

Milk and other dairy products are without a doubt a must for people dealing with osteoporosis but just having milk isn’t enough. But then what is? Well, here are the five most important foods one should eat especially when s/he is suffering from osteoporosis:

1. Nuts
Omega 3 and 6 fatty acids are very much needed for people with fragile bones. Nuts are rich in nutrients like magnesium, phosphorus, calcium, and zinc and for good bone density you need them all in good proportion. Plus, including nuts will also keep your bones safe from inflammation and pain.

osteoporosis diet
Nuts are a powerhouse of nutrients. Image courtesy: Shutterstock

2. Ragi
Ragi is another must-eat food for people with porous or brittle bones because 100 grams of ragi means 330 to 350 mg of calcium. Do we need to say anything else?

3. Eggs
Eggs are a powerhouse of protein and vitamin D and we all know just how important vitamin D is for the absorption of calcium into our bones. If you don’t have a heart problem, then we would recommend you to go for a whole egg instead of just whites as they are more nutritious and will keep you full as well.

4. Lemon and other citrus fruits
According to studies, citrus fruits are mandatory to eat for good bone health because when you combine vitamin C and D then it leads to better absorption of calcium in the bones.

osteoporosis diet
Nosh on vitamin C without fail. Image courtesy: Shutterstock

5. Pulses
Not just protein but according to the study published in the journal Nutrients pulses are also rich in calcium and other minerals that help in improving bone density. Plus, they also keep your weight in check so that your bones are not burdened by the extra fat your body has been carrying around.

Please note…
While it has been said that osteoporosis is an old age problem, the seeds of its initiation are sown in your early days. So, it is better to eat right and stay healthy now to avoid osteoporosis later in life. And if anyone in your family is dealing with this problem, then you know what you need to make them eat.

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Nikita Bhardwaj Nikita Bhardwaj

Six-pack abs are all that Nikita needs, along with her daily dose of green tea. At Health Shots, she produces videos, podcasts, stories, and other kick-ass content.