Diet Chart For osteoporosis

Osteoporosis is a bone disease which is caused by the broken bone. This mostly happens to elderly people. There are various reasons why osteoporosis happens like inactivity, aging, hormonal imbalances, long – term use of certain medications, use of steroids, low vitamin D level, emotional stress, nutritional deficiencies etc. To avoid such problem one needs to have proper diet so that it does not become complicated. Food that can be included in osteoporosis diet are low fat dairy product and low fat milk which gives required amount of protein and calcium so that it makes the bone strong. Fruits and vegetables such as spinach, potatoes, collard green, mustard green, broccoli, and tomato etc. these vegetables gives calcium and magnesium to the bone and keep the bone strong. There are food items that should be excluded from the osteoporosis diet like, Salt – too much of salt weakens the bone and reduces the calcium level from the bone. Alcohol – drinking alcohol weakens the bone and it may lead to lose the bone. There are other drinks like coffee, soft drink, caffeine which reduces the calcium level from the bone. Taking these drink in limit is okay but having too much on regular basis is very harmful for the body. Therefore we should avoid the having regular soft drink.

The food stuffs that limit calcium absorption should be limited.

1. Phytates: Found in nuts, seeds and grains. They easily bind to calcium therefore limiting its availability for absorption. Try not to eat phytate-containing foods and dairy foods together.
2. Oxalates: Found in sweet potatoes, rhubarb, spinach and beetroot. Very reactive molecules. Bind to calcium therefore reducing its absorption. Interfere with calcium storage in cells. Don’t eliminate these food just be aware that they are not the best providers of calcium.
3. Alcohol: Interferes with vitamin D activation by the liver and kidneys. Inhibits vitamin D activating enzymes in the liver. It is a diuretic therefore it increases calcium excretion through urine. Increases Parathyroid hormone (PTH) levels and therefore decreases calcium reserves in the body. Try to limit your alcohol intake.
4. Caffeine: It is believed that caffeine decreases calcium absorption by interfering with vitamin D absoprtion. Caffeine is also a diuretic therefore it increases calcium excretion in the urine.

Do's:

1. Include high calcium rich foods (beans, milk, cheese, tofu, fish, dry fruits)
2. Eat fresh, alkalizing vegetables and fruits every day, preferably organic.
3. Prefer home made foods over outside foods.
4. Do check for iodine content on food labels.

Don'ts:

1. Avoid consumption of caffeinated products.
2. Limit the intake of phosphorus containing foods- meat, soft drinks. Never consume Iron rich foods along with calcium rich foods as that might lead to malabsorption.
3. Foods with high levels of oxalic acid such as spinach, collard greens, sweet potatoes, rhubarb and beans prevent calcium absorption. So don't consume calcium rich foods along with these foods.

1. Cereals & cereal products: Ragi, bajra, whole wheat flour. Pulses & Legumes: Lentils, peas, kidney beans, chickpeas, toor daal, soy beans.
2. Fruits & Vegetables: Custard apples, chikus, apple, white jamun, grapes, lemons, oranges, raw mangoes, carrots, beetroots, bottle gourd, bitter gourds, spinach, Indian spinach, colocasia, drumsticks, yam, taro, tapioca, coriander leaves, celery, spring onions, garlic, ginger.
3. Milk & milk products: Milk liquid, curd, cottage cheese, ghee, chhach, lassi, custard.
4. Meat, Fish & Poultry: Sweet and salt water fishes (especially beneficial if taken with bones), eggs, Chicken (lean and/or fowl).
5. Nuts & Oils: Almonds, raisins, pista, walnuts, vegetable oil, mustard oil.
6. Fortified breakfast cereals, juices, milk products, yogurt etc.,