Osteoporosis bone-nourishing diet: enrich your table and strengthen your bones

Author: Jia Weili Department of Neurology, Beijing Electric Power Hospital

Reviewer: Li Ling, Chief Physician, Department of Endocrinology, Beijing Electric Power Hospital

When we talk about osteoporosis, most people first think of calcium supplements, but did you know? Waiting until you are old to think of calcium supplements will not reverse the bone mass that has been reduced, nor can it cure osteoporosis that has already formed. If you want to keep your bones healthy when you are old, you must start laying a good foundation when you are young. In addition to exercise, more sun exposure and medication, a proper diet can also play an important role in the prevention and management of osteoporosis. By consuming foods rich in key nutrients, you can provide the necessary support for your bones and reduce the risk of fractures. Let's take a look at the relationship between diet and osteoporosis, and how to keep your bones healthy through a bone-nourishing diet.

Calcium: The building block of bones

Calcium is a key nutrient for building strong bones. The recommended daily calcium intake for young and middle-aged Chinese residents is 800 mg (elemental calcium), and the recommended daily intake for middle-aged and elderly people over 50 years old, those in the middle and late stages of pregnancy and breastfeeding is 1000-1200 mg. The maximum tolerable intake is 2000 mg. When dietary intake is insufficient, calcium supplements are given. What foods can you eat to get enough calcium?

1. Dairy products: Milk, yogurt and cheese are high-quality sources of calcium. A cup of milk contains about 300 mg of calcium, while a cup of yogurt provides about 250 mg of calcium.

2. Vegetables: Some vegetables are also rich in calcium, such as broccoli, spinach, kale, etc. Try to choose dark green vegetables, which usually contain more calcium.

3. Beans and soy products: Soybeans, black beans, soy milk, etc. are all good sources of calcium. You can also consider increasing your intake of tofu, soy milk and other soy products.

However, please note that patients with hypercalcemia and hypercalciuria should avoid calcium supplementation; calcium supplementation should be appropriate, and excessive doses of calcium supplementation may increase the risk of kidney stones and cardiovascular disease. You can also consult a professional doctor to determine the daily amount of calcium supplementation based on your specific situation.

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Vitamin D: Promotes calcium absorption

Vitamin D plays a vital role in bone health. It helps the body absorb and use calcium and maintains healthy bones. Insufficient vitamin D may also lead to secondary hyperparathyroidism and cause or worsen osteoporosis. Sunlight is the best source of vitamin D, but we can also get vitamin D through our diet.

1. Fish: Oily fish such as salmon, tuna and cod are good sources of vitamin D. Try to eat fish 2 to 3 times a week to get enough vitamin D.

2. Eggs: The yolk is the part rich in vitamin D. Each egg contains 1 to 2 µg of vitamin D.

3. Vegetables and fruits: Broccoli, carrots, spinach, eggplant, pomegranate, dragon fruit, apples, etc. all contain a certain amount of vitamin D.

4. Vitamin D-fortified foods: Certain foods such as milk, yogurt, orange juice, and cereals may be fortified with vitamin D. You can check the label to determine if the product is fortified.

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Protein: The building block of bones

Proteins are an important building block of bone tissue. They provide essential nutrients to bones and promote bone growth and repair. Ensuring adequate protein intake is essential for maintaining bone health.

1. Lean meat and poultry: Chicken breast, turkey, lean beef, etc. are all choices rich in high-quality protein.

2. Fish: In addition to providing rich vitamin D, fish is also a high-quality source of protein.

3. Beans and soy products: Beans such as black beans, chickpeas, red kidney beans, and soy products such as tofu and soy milk are good sources of plant protein.

Vitamin K: Protector of Bones

Vitamin K plays an important role in bone health by helping bones absorb and accumulate calcium. You can get vitamin K from the following foods.

1. Green leafy vegetables: Green leafy vegetables such as spinach, kale, broccoli, etc. are rich in vitamin K.

2. Vegetable oils: Vegetable oils rich in vitamin K, such as olive oil, flaxseed oil and soybean oil, can provide additional vitamin K.

Alkaline Foods: The Importance of Acid-Base Balance

Eating too much acidic food may lead to bone loss, so maintaining acid-base balance is very important to prevent osteoporosis. Here are some examples of alkaline foods:

1. Fruits: Citrus fruits, apples, bananas, etc. are good sources of alkaline foods.

2. Vegetables: Most vegetables are alkaline foods, especially green leafy vegetables and root vegetables.

3. Nuts and seeds: Nuts and seeds such as almonds, peanuts, and flax seeds are rich in alkaline ingredients.

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Together, by combining these foods wisely, you can create a bone-building diet that supports your bones and reduces your risk of osteoporosis.

However, when making a diet plan, individual circumstances may vary. Please consult professional medical staff or nutritionists for advice to develop a healthy diet plan that suits you. In addition to diet and medication, regular exercise, adequate sunlight, smoking cessation, alcohol restriction, and avoiding excessive consumption of coffee and carbonated beverages are all essential lifestyles to avoid osteoporosis.

References

[1] Chinese Medical Association Osteoporosis and Bone Mineral Disease Branch. Guidelines for the diagnosis and treatment of primary osteoporosis (2022)[J]. Chinese General Practice, 2023, 23(14): 1671-1691.

[2]Weaver CM. Calcium Plus Vitamin D Supplementation and Risk of Fractures: An Updated Meta-analysis from the National Osteoporosis Foundation[J]. Osteoporosis International, 2016, 27(1):367-376.

[3]Reid IR, Bolland MJ. Calcium and Cardiovascular Disease[J]. Endocrinology and Metabolism Clinics of North America, 2017;46(4):863-877.

[4]van Ballegooijen AJ, Pilz S, Tomaschitz A, et al. The Synergistic Interplay between Vitamins D and K for Bone and Cardiovascular Health: A Narrative Review[J]. International Journal of Endocrinology, 2017,7454376.