For Osteoporosis the research suggests that the following foods are appropriate and perhaps helpful to eat. As always check with your doctor and have appropriate blood work done before following any of the research suggestions from this or other sources. The recipes for including these foods in your diet and the research supporting these recommendations are included in my 4 books.

Some foods to consider eating more often

Homemade yogurt with extra dry milk added to increase the magnesium and calcium content

Fat free milk (skim)

Defatted soy flour (at least 1/3 of a cup per day recommended)

Calcium fortified orange juice (2 cups per day recommended)

Green leafy vegetables, collard greens 355 mg/cal/cup, Bok choy 250 mg/cal/cup,

Broccoli, 200 mg/cal/cup

Sesame seeds

Carrots, lightly cooked

Pumpkin, canned or cooked

Sweet potatoes

Squash

Oatmeal, shredded wheat, other whole grain low-no sugar added cereals

At least 97% or greater fat free chicken or turkey breast (I look for at least 99% fat free.)Substitute olive oil or canola oil for other oils, but still use sparingly.  Also keep animal protein consumption down, it increases calcium loss.

Salmon and other fish, including the skin and fat (Research suggests this fat (EPA fat) has the ability to raise HDLs.

1-5 servings per week recommended)

Sardines

Tofu with calcium sulfate

Fresh fruits (good source of boron to aid in calcium absorption)

Dried fruits, unsweetened, especially apricots, dates, prunes

Low fat tomato sauces and pasta

Peanuts, walnuts, almonds in moderation

Grape juice

Grapes, especially red grapes

Grapefruit, especially pink

Tupelo honey as a substitute for sugar in cakes, cookies, breads, etc.

Salad dressings and dips with non-fat sour cream, yogurt

Baked whole wheat chips and tortillas

Bean and, chickpea dishes and dips (great source of boron to help increase calcium absorption)

Tomato salsas

Mineral water

Calcium content of different foods

Type of food Amount Milligrams of Calcium
Non fat yogurt 1 cup 415
Sardines (Atlantic with bones) 3 oz 372
Collard Greens 1 cup 355
Pink Salmon (canned with bones) 6oz 334
Skim Milk 1 cup 302
Calcium Fortified Orange Juice 1 cup 302
Bok Choy 1 cup 250
Almonds 3 oz 198
Turnip Greens 1 cup 200
Soy Beans 1 cup 180
Broccoli 1 cup 180
Mustard Greens 1 cup 150
Black Molasses 1 tbsp. 140
Great Northern Beans 1 cup 140
Non fat Baked Beans 1 cup 130
Tofu 1 cup 130
Navy beans 1 cup 130
Corn Tortilla 1 tortilla 120
Kidney Beans 1 cup 115
Okra 1 cup 90
Acorn Squash 1 cup 90
Spinach (Cooked) 1 cup 74
Orange 1 med 60
Raisins 1/4 22
Peanut butter 2 tbsp. 18

Remember the key to building your bones is not how much calcium you take in, but how much you absorb.  See the research sections of my books for hints on helping you to increase what you absorb.

 

Foods to consider avoiding

1%, 2% and whole milk and products

Meats with 96% or less fat

Red meats (Increases calcium loss)

Hydrogenated oils such as stick margarine, and when listed as an ingredient in foods

Food with high butter fat and other animal fats

Hot dogs, hamburgers

Salt (a major bone robber) or foods prepared with salt

More than one cup of coffee or other caffeine beverages a day

Sugar (a major bone robber)

Chocolate

Soft drinks due to high phosphorus content

Alcohol (it inhibits calcium absorption)

Carbonated Beverages

Caffeine (increases rate of calcium loss through the urine)

 

My books have over 200 recipes applying these ingredients and principles.

Also for osteoporosis, weight bearing exercise is essential.  I do 15-20 minutes 6-7 days each week.

For more a sampling of some of those recipes see (Low fat recipes)

 

HEALTHY EATING SITE INDEX

This index provides a list of further research summaries and recipes on some of the many ways foods can help prevent or reverse specific conditions. Just click on the ones that are of interest to you.

(Home)  (Description of books for prevention of osteoporosis, heart disease, cancer and dementia) (Low fat recipes) (Research studies on osteoporosis, cancer, heart disease, and dementia from the books) (Nutritional Research on Osteoporosis Prevention)  (Foods to eat or avoid to help prevent or reverse Osteoporosis) (Nutritional Research on Cancer) (Foods to eat or avoid to help prevent or reverse Cancer)  (Nutritional Research on Alzheimer's Prevention) (Foods to eat or avoid to help prevent or reverse Alzheimer's) (Nutritional Research on Overcoming Heart Disease) (Foods that speed healing of Broken Bones) (Foods to help prevent or reverse Heart Disease)  (Research on Foods to eat or avoid for helping to Prevent Kidney Stones) (Research on Foods for Helping To Heal Broken Bones) (Rosemary's story)  (Rosemary's talks)  (Links other nutrition research resources on the net) (Order form for books on preventing or reversing osteoporosis, heart disease, cancer and dementia )

Rosemary C. Fisher.
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