What Are the Best Foods for Osteoporosis?

Osteoporosis is a bone disease caused by a loss of calcium in the bones. Individuals with this condition are more prone to bone fractures, especially in the weight-bearing ones, such as the hips. Since osteoporosis is caused by calcium deficiency, it is important that calcium intake be sufficient to support healthy bones, and to replace calcium that is diminishing or being lost.

Types

• Hard cheeses, such as cheddar, mozzarella, Parmesan and feta are all rich in calcium. ("Hard" and "soft" refers to the amount of moisture found in a cheese. The amount of moisture makes a difference in a cheese's texture). Some soft cheeses are also a good source of calcium, however. An example of one type of soft cheese is Brie.

  Green, leafy vegetables such as collard greens, kale, broccoli and spinach are rich in calcium. In addition, red beans, such as kidney and other types, chickpeas, and green beans all have calcium in them, as well as being a good source of fiber.

Effects

• Foods that are high in calcium are also very healthy. Not only will eating these foods prevent or at least deter the onset of osteoporosis, but will improve and maintain overall health.

Benefits

• Besides the addition of extra calcium to the body, the benefits of eating calcium-rich foods include weight maintenance or control, as all of them are high in nutritional value, and fairly low in calories, especially when eaten in moderation or low- or non-fat form, where available.

Prevention/Solution

• Eating and drinking foods that are rich in calcium will help deter the onset of osteoporosis, and may even prevent its occurrence. If osteoporosis has already begun, beginning a calcium-rich diet, taking calcium supplements, and adding Vitamin D, which aids in the absorption of calcium, to one's nutritional habits will slow the progression, and may even reverse it to some extent.

Considerations

• Those who are on special diets (diabetic, cholesterol control, among others) will need to make sure that the calcium-rich foods are still compatible with their particular dietary limitations. Consulting with a healthcare professional can help determine the right foods to include in your diet.