Calcium
When it comes to osteoporosis prevention and treatment, calcium is one of the most important nutrients to bone up on. Aim to get 1,000 to 1,300 mg of calcium daily from the foods you eat. The best choices for calcium include fat-free plain yogurt, fat-free or low-fat milk and cheeses, calcium-fortified tofu, soybeans, white beans, collard greens, kale, broccoli, and almonds.
Vitamin D
Vitamin D
Another critical nutrient for bone health is vitamin D. In fact, calcium relies on vitamin D to help it travel to the parts of the body that need it. Your body can make vitamin D with the help of sunlight, but in the interest of protecting your skin, you’ll want to get most of your vitamin D from food and supplements. The best sources are fatty fish including salmon, herring, mackerel, and sardines; milk (fat-free, 1% low-fat), soy milk, and yogurt; UV-treated mushrooms; and egg yolks. Because few foods are rich in vitamin D, you may need to take a supplement (or multivitamin that contains vitamin D) in order to take in 800 to 1000 IU of vitamin D daily, my personal recommendation for healthy adults.
Protein
Protein
Studies suggest that consistently falling short on protein requirements can accelerate bone loss, so high-protein foods make great bone builders. But you don’t want to go protein crazy, either; excessive amounts may be detrimental. Beware of high-protein/no-carb diets, and don’t eat too many protein bars or shakes! Rather, enjoy moderate amounts of high-quality proteins including lean meats (turkey, chicken , lean beef, veal, and pork tenderloin), seafood, egg whites, fat-free and low-fat milk, cheeses, and yogurt, beans, legumes, and peanut butter.
Magnesium
Magnesium
A growing body of research suggests this mineral may play a supporting role when it comes to treating and preventing osteoporosis. Magnesium helps your body neutralize metabolic acids, absorb calcium, and maintain strong bone structure. Get magnesium from pumpkin seeds or quinoa, as well as millet, brown rice, spinach, Swiss chard, artichoke hearts, cashews, tempeh, sweet potatoes, beans, sesame seeds, flaxseed, and wheat germ. Note: Magnesium taken with calcium supplements can also help with the constipating effect that calcium has.
Potassium
Potassium
Many fruits and veggies contain significant quantities of potassium and other nutrients that contribute to bone health. Eating a diet rich in potassium may help slow the decline in bone mineral density that occurs with aging. Keep your bones strong by eating cantaloupe or apricots, in addition to honeydew melon, papayas, bananas, plums, prunes, raisins, avocados, artichokes, lettuce, carrots, tomatoes, beans, almonds, and pistachios.
Vitamin K
Vitamin K
This vitamin is essential for the formation of osteocalcin, a type of protein found only in bone. High intake of vitamin K has been linked to lower risk of fractures in some populations. Therefore, I highly recommend loading up on vitamin K-rich green–leafy veggies like kale, lettuce, and spinach — as well as asparagus, broccoli, brussels sprouts, watercress, parsley, or okra (all of which are high in vitamin K). Consuming these vegetables may help slow bone loss and reduce your risk of breaking a bone later in life. However, vitamin K is a natural blood thickener and may cause problems if you’re taking blood–thinning medication, so talk to your doctor before incorporating vitamin K–rich foods into your diet.
Vitamin C
Vitamin C
Eating strawberries, oranges, lemons, grapefruit, guava, pineapple, raspberries, mangoes, lychees, persimmons, bell peppers, hot chili peppers, kohlrabi, broccoli, brussels sprouts, cauliflower, cabbage, rutabagas, tomatoes, summer squash, and other fruits and veggies that are rich in vitamin C enables your body to produce collagen, a protein that contributes to bone strength and integrity. Studies suggest that these vitamin C–rich foods may also slow the rate of bone loss as we age.
Soy Protein
Soy Protein
To give your bone mineral density a protein boost, try incorporating high-quality soy foods like soybeans, tofu, tempeh, natto (fermented soybeans), soy nuts, soy flour, soy cheese, enriched/fortified soy milk, soy yogurt, and soy crisps into your diet a few times each week. Some studies suggest that soy foods may also help slow bone loss and prevent fractures.
Calcium
Calcium
When it comes to osteoporosis prevention and treatment, calcium is one of the most important nutrients to bone up on. Aim to get 1,000 to 1,300 mg of calcium daily from the foods you eat. The best choices for calcium include fat-free plain yogurt, fat-free or low-fat milk and cheeses, calcium-fortified tofu, soybeans, white beans, collard greens, kale, broccoli, and almonds.
