8 Foods that Help Prevent Osteoporosis

· June 22, 2015

Osteoporosis is caused by a calcium deficiency in bone marrow, so it’s very important to find out what foods can help us increase this mineral that’s indispensable to our bodies, especially when it comes to maintaining bone health. Among the foods we can include in our diet to prevent osteoporosis, we especially recommend the following:

Fish and seafood

Among the many types of fish and seafood, the most highly recommended for preventing osteoporosis are sardines, tuna, clams, shrimp, and other similar types.


Beans and other legumes are high in calcium, and can also deliver very good amounts of fiber. But it’s important to recognize how to cook and prepare them correctly.


2 broccoli
The most important vegetables for preventing osteoporosis are spinach, broccoli, and Swiss chard.


All types of nuts are rich in calcium, but almonds beat out all the rest with the highest amounts of calcium. However, be careful with the consumption of nuts because they’re also high in calories.

Vitamin K

3 lettuce
Vitamin K is important in the production of a protein called osteocalcin, which helps bones store minerals properly. Foods that contain it are typically collard greens, broccoli, and lettuce.

Vitamin C

Vitamin C is an essential element of our diet in the prevention of osteoporosis because it helps form, maintain, and repair healthy bone structure. Foods rich in this important vitamin are citrus fruits, green peppers, and kiwi fruits, among many others.

Vitamin D

Vitamin D is essential for the absorption of calcium – it would be useless to eat foods that are rich in calcium without also supplying the body with adequate vitamin D. This vitamin is found in tuna, mackerel, oily fish, salmon, and some fortified cereals.

Vitamin A

4 carrots
This important vitamin helps us maintain healthy and strong bones. It can be found in large quantities in carrots, squash, as well as all orange and yellow colored fruits and vegetables.

Additional recommendations

  • You should avoid excess consumption of sodium, since this may increase the loss of calcium through urine.
  • It’s important to maintain a balanced diet – that means that you should try different combinations of food and monitor the caloric energy each one provides. In this way you can prevent weight gain, which is another factor that can affect bone health.
  • Avoid excess consumption of foods rich in phosphorus and protein, which while those are important in the formation of bones and overall bone health, if consumed in excess can actually result in bone loss.

We hope you’ve enjoyed this article on foods to help you prevent osteoporosis!