Recommended Diet for Osteoporosis Patients

Osteoporosis is a "silent" disease where bones lose their mass, become weaker and heighten the possibility of bone fracture. It mostly affects women in the menopausal years, although some men have low bone density as well. The treatment plan sometimes calls for prescription medications but sufficient amounts of calcium and vitamin D in the diet is of utmost importance. It is wise to have a diet plan when treating osteoporosis as there are helpful foods and others to avoid.

Helpful Foods

• Eat plenty of foods rich in calcium and vitamin D. Good sources include broccoli, some dark green leafy vegetables (like kale, turnip greens and dandelion greens), chestnuts, hazelnuts, soybeans, wheat germ, salmon, sardines (with bones), shrimp, oysters, clams and tofu. Indulge in low-fat milk, yogurt and cheese and enhance the diet with calcium-fortified juices and cereals. Include onions, garlic and eggs in your diet as these foods contain sulfur, which is needed for healthy bones. Soy foods are helpful as they are rich in phytoestrogens, which may help substitute the loss of estrogen in women entering menopause. It is know that estrogen depletion is associated with developing osteoporosis.

Foods to Avoid

• Certain foods can interfere with calcium absorption; consuming excessive protein, sodium and caffeine will increase urinary excretion of calcium. Foods high in oxalates (spinach, beet greens, rhubarb, chard and almonds) bind the calcium, and legumes (pinto beans, navy beans, peas) are high in phytates that interferes with calcium uptake. According to the National Osteoporosis Foundation, it's best to consume any foods with oxalates and phytates at least one hour before or two hours after eating calcium-rich foods.

  Soda beverages containing phosphorus are known to compete with calcium for absorption in the body, and other foods such as yeast products (bread, cakes) and alcohol do the same. Avoid sugar and salt, and limit the amount of citrus fruits and tomatoes as these foods may inhibit calcium uptake.

Daily Values

• Calculating the amounts of calcium and vitamin D a person consumes is done in percentage daily value (%DV). Food labels contain this information; with produce, meats and fish, you can refer to charts that can be obtained online by the U.S. Food and Drug Administration (FDA).

  Eating whole foods is best, however, if your diet is not complete, taking a nutritional supplement is wise to ensure that you are getting the adequate amounts of calcium, vitamin D and other nutrients daily. Check with a physician or dietician for the recommended amounts of vitamins and minerals needed by age and gender. Make sure to space calcium supplements (morning and evening) as the body can only absorb 500 mg at one time.