Suffering from Osteoporosis? Get Help from your food.

What is Osteoporosis?

As we age, our bones can weaken, lose calcium and bone mass density. Therefore, they thin and decline in overall strength. Weak, thinner bones are more likely to break. Age is one reason for developing osteoporosis but there are certainly other reasons too.

  • Osteoporosis can occur when calcium levels in the bones decrease. Declining levels of oestrogen and testosterone can also contribute to weak, thin bones and osteoporosis. Inflammation in the body may also cause bone problems.
  • Osteoporosis affects both men and women.
  • Osteoporosis can affect younger adults. It is not only a condition of ageing.
  • Juvenile osteoporosis can affect children and teenagers.
  • Osteoporosis sufferers can benefit from diet.
  • Food can replace calcium and improve bone mass density.

What is it in our food that strengthens our bones?

  • In general, strong and healthy bones need foods rich in calcium, phosphorous, vitamins D, K and C. 
  • The body needs Vitamin D to absorb calcium. Therefore, adults need Vitamin D to maintain good calcium levels in bone, keeping bones strong and healthy. 
  • The more we eat to improve bone mass density and bone strength, the more we stay away from the weakening effects of osteoporosis.

So where do we get these bone strengthening minerals and vitamins from?

  • Calcium rich foods: dark green leafy vegetables (darker the colour, the higher the calcium content) except spinach, dairy products, orange juice, oily fish like tuna, salmon and mackerel, cheese, cereals and dried beans, tofu and more.
  • Phosphorus rich foods: Nuts, beans, dairy products, meat, chicken and eggs.
  • Vitamin D rich foods: the best source of Vitamin D is sunlight when we can get it! Vitamin D is not so readily available in food but we can get some from oily fish, butter, egg yolks.
  • Vitamin K rich foods: broccoli, spinach, cabbage, kale, liver, green peas, dairy products and eggs.
  • Vitamin C rich foods: Berries, melons, peppers, citrus fruit such as oranges, kiwi fruit, lemons, lime, grapefruit.

What can Nutripanda do for your bone health?

  • Measure your total bone mass density. Test for Vitamin D and other deficiencies.
  • Our nutritional experts can create for you a diet plan that provides for your optimum bone health.
  • We can cater for your individual health needs through a bespoke diet.


edinburgh nutrition Team


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