Osteoporosis

People with osteoporosis, a medical health condition where the bones become brittle and fragile causing the weakness of bones, ultimately leading to the increased risks of suffering from fractures. Both men and women can suffer from osteoporosis, but women are most commonly affected, especially after menopause.

In Osteoporosis, your risk of bone fractures is controlled and limited with a well-balanced diet and maintaining a healthy diet high in nutrients required to reduce your risk of fractures.

Calcium and vitamin D are most important for healthy bones, especially in osteoporosis along with Magnesium, zinc, copper, iron, fluoride, and vitamins A and C are also required to prevent bone loss. Follow the diet that includes plenty of fruits and vegetables, whole grains, meats, beans, nuts, and seeds.

Avoid foods having high salt and soda. Soda/carbonated beverages on the other hand contain phosphoric acid, which is known to increase calcium excretion in the urine.

Diet Chart is given below. However, these nutrients must be consumed in optimum quantities. So, patients must follow the below diet chart strictly to lead a healthy life.

Diet Chart

Vegetables

To Consume

To Avoid

  • Broccoli
  • Green Turnips
  • Green Leafy Vegetables
  • Carrots
  • Cabbage
  • Pumpkin
  • Sweet Potatoes
  • Squash
  • Green Peas
  • Dandelion
  • Beet
  • Artichokes
  • Lettuce
  • Asparagus
  • Parsley
  • Lemons
  • Brussel Sprouts
  • Red Peppers
  • Green Peppers

Fruits

To Consume

To Avoid

  • Apricots
  • Dates
  • Prunes
  • Grapes
  • Papaya
  • Oranges
  • Bananas
  • Strawberries
  • Papaya
  • Pineapples

Spices

To Consume

To Avoid

  • Fennel
  • Sesame seeds
  • Salt

Non-Veg

To Consume

To Avoid

  • Fish with edible bones like pilchards, sardines, salmon, tuna, mackerel
  • Beef liver
  • Lean meat
  • Processed meat like ham, deli meat, turkey
  • Hot dogs
  • Hamburgers

Other Foods

To Consume

To Avoid

  • Milk
  • Yogurt
  • Cow ghee
  • Cream
  • Cheese
  • Tofu and soy products
  • Soya beans
  • Nuts
  • Bakery from fortified flour
  • Eggs
  • Fortified juice
  • Oatmeal
  • Cereal
  • Baked food
  • Processed food
  • Canned food
  • Carbonated drinks
  • Caffeinated drinks
  • Fast food like pizza
  • Alcohol
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