Osteoporosis translates to “porous bone.” It is a condition in which new bone tissue doesn’t grow fast enough to replace old bone tissue. As a result, bones become weak and brittle. As osteoporosis gets worse, it can cause bones to fracture easily. So, activities that put any stress on the bones — like sneezing, falling, bending over — can cause a fracture. But the food you eat can help maintain healthy bones and ward off osteoporosis.
Bones need certain nutrients to remain strong: calcium, vitamin D, and more. By eating foods rich in these nutrients, you can help your body ward off osteoporosis. Here’s a list of nutrient-rich foods that can promote bone health along with some of the foods that can threaten your bone health.
Foods to Boost Bone Health
Dairy
Dairy products contain calcium, which your body stores in the bones and teeth. The mineral helps fortify your bones and help them maintain their hardness. Some dairy products are high in saturated fat and cholesterol, which can have a negative impact on your overall health when over consumed. But full-fat dairy is okay in moderation and doesn’t have additives that might contain other things, like extra carbs. But low-fat dairy options can help you get the calcium that you need without the fats you don’t. Look for low-fat yogurt, milk, and cheese at the grocery store. You can also get dairy products that are fortified with other nutrients, like vitamin D.
Fish
Fish can be a great source of both vitamin D and calcium. Oily fish (like salmon, tuna, mackerel, and sardines) are high in vitamin D. This vitamin helps the body absorb calcium. Without it, the body wouldn’t be able to build strong bones and teeth. Fish with bones (like canned sardines or salmon) provide calcium.
Not only does fish contain these nutrients, but it is a source of lean protein. Protein helps give bones their structure and is essential to a healthy body. So try incorporating more fish into your diet. Here are some of our recipes containing fish.
Leafy Green Veggies
Dark, leafy green vegetables, known as cruciferous vegetables, are high in nutrients that can help boost your bone health. These veggies include spinach, kale, broccoli, cabbage, etc. Not only do they have calcium, but they also have vitamin K. This vitamin is associated with proteins that help bones form and become strong. Studies have shown that low vitamin K has been linked to a higher risk of bone fractures.
Nuts & Seeds
Nuts and seeds are high in magnesium and phosphorus, additional nutrients that help build and maintain healthy bones. Magnesium helps the body absorb calcium and retain it in the bones. It can lead to higher bone density, reducing the risk of fractures and osteoporosis. Phosphorus makes up over half of bone material and is an essential nutrient for bone creation. However, phosphorus levels must be balanced with calcium levels; excess phosphorus can lead to a loss of calcium.
Bananas
Bananas are known for being high in potassium, which is said to help reduce muscle cramps. But it also plays a role in bone health. Too little potassium can reduce calcium in the bones. Adequate amounts of potassium, however, can help protect bones from calcium loss and can also help boost bone mineral density. Try eating a banana with your breakfast or as part of a snack to boost your potassium intake throughout the day.
Beans
Beans contain many of the vitamins and minerals that contribute to healthy bones, including magnesium, phosphorus, and calcium. Whether you like lima beans, edamame, kidney beans, black beans, or any other kind of bean, you can get bone-boosting benefits from adding these foods to your diet. Plus, they are usually high in protein and fiber to help you maintain a balanced diet.
However, phytates found in beans could prevent the body from absorbing calcium. But you can easily reduce the phylate level by soaking dried beans in water for a few hours before cooking them.
Foods that Threaten Bone Health
Salty Foods
Sodium leads to calcium loss, making it a threat to your bones. Our primary source of sodium is regular salt. Of course, salt in moderation can be just fine for your body, but too much salt can cause your bones to get weaker. It is also linked to other health concerns, so try cutting down on sodium where you can. Salt from processed foods, like deli meats or canned soups, are major contributors to sodium in our diets. Choose raw carrots over a bag of potato chips. Season your meal with spices and herbs instead of table salt. Buy reduced sodium products at the store.
Caffeine
Too much caffeine (generally over 400mg per day) can actually draw calcium out of your bones. It may also decrease calcium absorption. So, you can enjoy your coffee, tea, or energy drink, but try to keep your caffeine intake in check.
Soy
While soy contains protein that can help support bone structure, it also contains oxalates, which can bind with calcium and prevent the body from absorbing it. If you consume a lot of soy or soy-based products, make sure you up your calcium intake to counterbalance the effects of oxalates.
The Right Foods for YOUR Bones
Everyone’s bodies are different! So, we will each require a different balance of vitamins and minerals to maintain our bone health. EatLove can help you determine the right foods for you by recommending meals tailored to your unique nutritional needs and food preferences. Plus, you can search for recipes that are high in specific nutrients in our advanced recipe search tool. Create an account for free and start looking for meals to boost your bone health.