Common Symptoms
- Often no symptoms until fracture
- Height loss
- Back pain
- Stooped posture
Dietary Approach
Focus on calcium-rich foods throughout the day (body absorbs calcium best in doses of 500mg or less). Ensure adequate vitamin D for calcium absorption. Include protein and other bone-supporting nutrients.
Key Strategies
- Spread calcium intake across meals
- Get vitamin D from sun, food, or supplements
- Include vitamin K from leafy greens
- Eat adequate protein for bone matrix
- Limit sodium to reduce calcium loss
Essential Nutrients for Osteoporosis
Calcium
criticalRole: bone-structure
Daily Target: 1000-1200mg
Vitamin D
criticalRole: calcium-absorption
Daily Target: 600-800IU
Vitamin K
highRole: bone-mineralization
Protein
mediumRole: bone-matrix
Magnesium
mediumRole: bone-metabolism
Top Foods for Osteoporosis
These foods are particularly beneficial for managing Osteoporosis:
Almonds
nuts-seeds
Key nutrients: calcium, vitaminD, vitaminK
Black Sesame Seeds
nuts-seeds
Key nutrients: calcium, vitaminD, vitaminK
Broccoli
vegetables
Key nutrients: calcium, vitaminD, vitaminK
Cashews (Raw, Unsalted)
nuts-seeds
Key nutrients: calcium, vitaminD, vitaminK
Chia Seeds
nuts-seeds
Key nutrients: calcium, vitaminD, vitaminK
Cottage Cheese (Low-Fat)
dairy
Key nutrients: calcium, vitaminD, vitaminK
Dulse
vegetables
Key nutrients: calcium, vitaminD, vitaminK
Edamame (Young Soybeans)
legumes
Key nutrients: calcium, vitaminD, vitaminK
Figs (Fresh)
fruits
Key nutrients: calcium, vitaminD, vitaminK
Greek Yogurt
dairy
Key nutrients: calcium, vitaminD, vitaminK
Kale
vegetables
Key nutrients: calcium, vitaminD, vitaminK
Kelp
vegetables
Key nutrients: calcium, vitaminD, vitaminK
🩺 Osteoporosis Management for Specific Groups
These groups have higher risk or unique considerations for Osteoporosis:
Track Your Nutrition for Osteoporosis
Use Nutrivio to monitor your diet, track symptoms, and get personalized recommendations for managing Osteoporosis.
