Osteoporosis is due to the loss of bony tissue making the bone more brittle or fragile to fracture. It is more pronounced with advance of age, ultimately affecting the height. The condition progresses without pain with sudden and unexpected bone fractures. Osteoporosis affects both men and women but postmenopausal women are more vulnerable. The most common fracture site is hip, wrist and spine. After the age of 50, one in every two women and one in every four men may have osteoporotic fracture in their lifetime. The main concern regarding our diet is how much helpful it is in preventing osteoporosis.
The bony structure made up of the mineral phase with hydroxyapatite consisting of calcium , phosphorous and collagenous, non-collagenous proteins forming the connective tissue. Any imbalance affecting calcium and phosphorous may affect our bony tissue formation and exacerbate the osteoporotic phenomena.
1. Dairy products like milk, cheese, yoghurt
They are rich in calcium enabling bone formation. One glass of milk contains about 30% of required calcium. Cheese are also very rich source of calcium with high concentration. One serving of yoghurt provides about 400 mg of calcium.
2. Fish- A must in diet to prevent Osteoporosis
Usually sea fishes like salmon, tuna, sardine are highly beneficial for healthy bones. Salmon is also rich in vitamin D which helps in absorption of calcium and omega-3 fatty acids which prevent inflammation. Three ounces of salmon contain around 182 mg of calcium. The sea foods An amazing association between fish consumption and decreased incidence of osteoporosis found(Xia Li et al).
Fish rich in calcium, vitamin D which maintain the structural integrity of bones and omega-3 fatty acids reducing the inflammatory process and osteoporotic process. In a Korean study, it was found that increased consumption of fish and shell fish in above 50 years age group has a positive correlation on bone mineral density(Eunjin Choi et al).
The Framingham Osteoporosis study has shown both men and women with fish intake of more than 3 servings per week gain hip bone mineral density(BMD) over 4 years compared to individuals with low to moderate weekly fish intakes( Emily K Farina et al)
Mackerel is rich in omega-3 fatty acids, mono unsaturated fatty acids and vitamin D. It is beneficial for healthy bone disease and arthritis.
3. Soy milk- It is the non-diary source of calcium. One cup of soy milk provides about 60 mg of calcium. It can be added the diary products for the added flavour.
4. Prunes- 5 to prunes daily can prevent osteoporosis.
5. Nuts and seeds- Almonds, walnuts, sesame seeds contain good amount of calcium. One cup of roasted almonds contains about 450 mg of calcium.
6. Dates- Dates are very rich in calcium. About 100 grams of dates can give you around 40 grams of calcium.
7. Orange and citrus fruits like tangerine, mandarin orange, lemon, clementine.
These fruits are rich in vitamin C which is essential for collagenous matrix formation of bony connective tissue. One orange contains about 60 mg of calcium. These are rich sources of not only calcium but other minerals for bony matrix formation.
8. Figs-
One cup of fig contains about 240 mg of calcium. It not only contains calcium but also fibers and minerals for a healthy bone formation.
