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

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