These Foods Can Help You Combat Osteoporosis

Osteoporosis affects more than 10 million adults in the United States, and low bone mass impacts another 43 million. With millions of adults living with osteoporosis and millions more at risk of developing osteoporosis, it’s more important than ever to take steps to strengthen your bones and protect your bone health. 

Rheumatologists Nathaniel Neal, MD, and Rebekah Neal-Kraal, MD, at Valerius Medical Group & Research Center in Los Alamitos, California, want patients to know the importance of a healthy diet in strengthening bones and managing osteoporosis. The foods you eat regularly can affect your bones. Learning about the foods that are rich in bone-strengthening nutrients can help you make better food choices each day. Adopting a well-balanced, nutritious diet can help you strengthen your bones and lower your risk for fractures. 

Osteoporosis overview

Your bones are made of living tissues, and they constantly grow and repair themselves. They also contain minerals, vitamins, and protein. Bone remodeling is a process where new bone cells replace old, damaged ones. This enables the skeletal system to completely remodel itself roughly every 10 years.

The process of breaking down old bone and replacing it with new bone remains well-balanced up to around age 50 (menopause) for women and age 70 for men. At this point, the scales tend to tip, and the body can have trouble keeping up with the requirement for new bone cells. When this happens, bones cells can break down faster than they’re replaced.

It’s this imbalance that causes bones to weaken and sets the stage for osteoporosis. 

Bone-strengthening diet

It’s well-established that a diet with plenty of bone-strengthening foods can reduce the risk for fractures and slow the progression of osteoporosis. An excellent diet for keeping your bones strong is a diet that is rich in the key minerals calcium, magnesium, and potassium, as well as the key vitamins D, K, and C.

Low-fat dairy

Dairy foods are a rich source of calcium, a vital mineral that works together with vitamin D to help keep bones strong. Good dairy sources to include in your daily diet include: 

These foods are also a rich source of potassium and other nutrients.


Fish not only contains essential fatty acids, but it’s also a rich source of vitamin D and calcium. Fatty varieties are the best choice, including:


Nuts are a concentrated source of calcium and magnesium. Adding a handful of nuts to your diet each day can go a long way in boosting your intake of the minerals that are essential in building strong bones. Some good options are: 

Fruits and vegetables

Leafy green vegetables and bright, colorful fruits round out a healthy diet by providing lots of vitamins and minerals to keep your body, including your bones, healthy. Leafy greens that contain a good source of bone-strengthening vitamins and minerals include:

Excellent fruit sources of bone-building nutrients include the following: 

What does an osteoporosis diagnosis mean for me?

An osteoporosis diagnosis doesn’t mean the end of a good quality of life. Taking steps to manage your bone health can help slow bone loss and reduce the risk for fractures. It doesn’t have to mean the end of an active lifestyle either. There are medications and lifestyle changes that can help you manage osteoporosis and enable you to remain active.

Meeting with a specialist is one of the best steps you can take toward protecting your bone health. Your provider at Valerius Medical Group & Research Center can help you implement an individualized treatment plan to address your bone health, so you can keep your bones as strong as possible.

To learn more about protecting your bone health, book an appointment online or over the phone with Valerius Medical Group & Research Center today.

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