Eight Foods that May Help Reduce Your Risk of Osteoporosis

Osteoporosis is a condition that may greatly affect your quality of life. Here are eight foods that may help reduce your risk of osteoporosis!
Eight Foods that May Help Reduce Your Risk of Osteoporosis
Elisa Morales Lupayante

Written and verified by the pedagogue in physical education and nutritionist Elisa Morales Lupayante.

Last update: 27 May, 2022

Osteoporosis is caused by a calcium deficiency in bone marrow. This is why it’s very important to discover the foods that can help increase this indispensable mineral to bone health. Among the foods you can include in your diet to help reduce your risk of osteoporosis, we especially recommend the ones we share in this article.

Foods that may help reduce the risk of osteoporosis

Fish and seafood

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

Read more here: How to Prepare a Calcium-Rich Remedy to Prevent Osteoporosis


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.



The most important vegetables for reducing the risk of osteoporosis are spinach, broccoli, and Swiss chard.


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

Vitamin K


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 because it helps form, maintain, and repair healthy bones. Foods rich in this important vitamin are citrus fruits, green peppers, and kiwi, 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


This important vitamin may help reduce your risk of osteoporosis and also maintain healthy and strong bones. It can be found in large quantities in carrots and squash, as well as all orange and yellow fruits and vegetables.

Additional recommendations

  • You should avoid excess consumption of sodium, since this may increase the loss of calcium through urine.
  • Also, 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. This way, you may prevent weight gain, which is another factor that can affect bone health.
  • Avoid excess consumption of foods rich in phosphorus and protein. Although they’re important in the formation of bones and overall bone health, they can actually cause bone loss if consumed in excess.

We hope you’ve enjoyed this article on foods that may help reduce your risk of osteoporosis!

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This text is provided for informational purposes only and does not replace consultation with a professional. If in doubt, consult your specialist.