If you have osteoporosis, you’re not alone. According to the National Center for Health Statistics, 10.2 million people ages 50 and over in the United States have osteoporosis. The most common bone disease, osteoporosis thins and weakens bones, leaving them fragile and prone to breaking.
Food is the best place to start when it comes to fulfilling your nutritional needs for strong bones. “It’s not that people are eating the wrong foods, but rather they’re not getting enough of the right ones,” says Erin Parekh, MS, CNSC, an integrative and functional nutritionist who practices in Palm Beach Gardens. “For many of us with busy schedules, it’s hard to get in all the nutrients we need to function optimally. Daily stress and consuming too much alcohol, caffeine and/or added sugar also negatively impact bone health. That’s why it’s important to actively integrate foods rich in these nutrients to counteract less than ideal choices.”
Here are some foods that can help make your bones healthy and strong.
Eggs
Eggs are great sources of vitamin D and choline, which are both linked to increased bone mineral density. These nutrients are only found in egg yolks, though. Enjoy hard-boiled eggs in the morning. Herbs, spices and hot sauces can add flavor. If you’re making or ordering an omelet, pass on the egg white variety. Also, use that omelet as an opportunity to get some veggies into your day.
Yogurt
Yogurt is rich in B vitamins, calcium, protein and probiotics, which are all linked to healthy bones, says Parekh. Opt for the unsweetened Greek varieties for an extra protein boost. (Regular yogurt, especially flavored kinds, has lots of sugar and additives.) Jazz it up with a drizzle of honey and almonds for crunch. You can also use tangy Greek yogurt as a substitute for sour cream when you make sauces and dips.
Dark, Leafy Greens
Eat more salad. Kale, spinach, collard greens and Swiss chard are all calcium-rich and highly nutritious. Greens are also brimming with vitamin K, which Parekh says is an often-overlooked nutrient that promotes accumulation of calcium in bones. Other vitamin K sources include fermented foods and animal products.
Salmon
Salmon, tuna, mackerel and other fatty fish are ideal vitamin D sources. Just like chicken, you can make them in an array of ways such as grilled or baked. They’re also a rich source of omega-3 fatty acids which are linked to osteoporosis prevention.
NOTE: If you’re worried that dietary changes alone may not do enough to keep your bones strong, talk to your healthcare provider.