Diet and Nutrition to Reduce Chances of Osteoporosis

Important Information

We need adequate amount of Calcium, Vitamin D, Phosphorous, Proteins for healthy bones along with other nutrition.

Vitamin D: 10-15 minutes of exposure to sunlight 2-3 days a week is good enough to provide required Vitamin D synthesis.

Food Sources for Healthy Bones

Best is to consume a balanced diet, but in case there is particular preference of food, it is best to include few items from the list or consult an expert and have a diet chart.

• Dairy products like milk, cheese, cottage cheese, yogurt
• Green vegetables and green leafy vegetables okhra, turnips, broccoli, cabbage
• Meat, Fish
• Eggs and yolk of egg
• Soya beans, tofu
• Fortified cereals like oats etc, cereals
• Nuts like almonds, brazil nuts, peanuts
• Raisins, figs, prunes, dried apricot
• Pulses
• Orange juice, papaya, pineapples