Osteoporosis: Foods to Avoid and Foods that May Help

Although beans can supply you with fiber, magnesium and calcium, among other nutrients, they also contain substances known as phytates. These substances can disrupt your body’s rate of absorbing the calcium from the beans and other calcium-rich foods. If necessary, avoid taking beans and other legumes. However, you can minimize the level of phytates by soaking beans in water overnight, then washing them using fresh water before cooking them.

The more you eat salty foods, the more calcium you lose from your body. Salt may lead to excessive calcium secretion via your kidneys. Therefore, if you have this condition, you must limit salt intake to under 2,300 milligrams per day, as the Bone Health and Osteoporosis Foundation recommends.

Alcoholic drinks can have a disastrous impact on your bones’ health. According to the National Institute of Arthritis and Musculoskeletal and Skin Diseases (NIAMSD), alcoholic drinks can impede your body’s ability to absorb calcium and vitamin D. Persistent addictive alcohol drinking can lead to hormonal imbalance, which impedes bone regeneration. In light of this, it’s prudent for you to avoid or at least limit alcohol consumption.

The Dietary Guidelines for Americans indicate that individuals with bone issues must consume two and a half cups of veggies and two cups of fruits daily. Here are the guidelines for vegetable subgroups to eat every week:

• Green peas: 1.5 cups
• Dark green veggies: 1.5 cups
• Starchy veggies: 5 cups
• Red and orange veggies: 5.5 cups
• Other veggies: 4 cups

As you’re already aware, calcium is vital for healthy bones. Foods with this vital nutrient include:

• Low-fat dairy products
• Broccoli
• Dark green leafy veggies, including turnip greens, bok choy and collard greens
• Foods fortified with calcium, including cereals, soy milk, bread, tofu, etc.