Diet tips to make bones strong: Fight osteoporosis with these nutrient-packed foods

Protein sources: Proteins are essential for bone repair and strength. Best protein sources include meats (chicken, turkey), fish, eggs, legumes, and plant-based options like beans and lentils (Image: Canva)

Osteoporosis is a condition that weakens bones, making them prone to fractures, particularly in the hips, spine, and wrists. Factors such as ageing, hormonal shifts, and inadequate nutrition can lead to significant bone loss.

Insufficient calcium, vitamin D, and a lack of physical activity increase the risk of osteoporosis, says Dr Saravanan Manoharan, Senior Consultant, Orthopaedics, MGM Healthcare. “To prevent the disease, it’s essential to have regular bone density screenings. Additionally, adopting a healthy lifestyle that includes a calcium- and vitamin D-rich diet and regular exercise helps strengthen bones and reduce fracture risk,” he adds.

Common problems associated with osteoporosis include back pain (often due to fractures or compression of the spine’s vertebrae), loss of height (as spinal bones weaken, individuals may lose inches over time), and fractures in the hip, wrist, and spine. Other subtle signs include weakened grip strength and reduced overall mobility due to bone frailty.

Also read | Exercise and bone health: Keep your bones strong with these 10 expert tips to counter sedentary lifestyle

Dr Manoharan suggests the following essential nutrients you must include in your diet to help prevent osteoporosis and improve bone health:

• Calcium-rich foods: Calcium is vital for maintaining bone health. Aim for 1,000 to 1,200 mg of calcium daily. Sources include dairy products (milk, yoghurt, cheese), green vegetables, fortified plant-based milk (almond, soy), as well as tofu.

• Vitamin D: This vitamin is crucial for effective calcium absorption. Without adequate vitamin D, your body cannot utilise calcium efficiently. Rich sources include fatty fish and egg yolks.

• Magnesium: It is essential for bone structure and calcium processing. You can find magnesium in nuts, seeds, legumes, leafy green vegetables, and whole grains.

• Vitamin K: This vitamin helps bind calcium to bones and is key in bone formation. Top sources include leafy greens (spinach, broccoli, Brussels sprouts) and dairy products.

• Protein: Essential for bone repair and strength, about 50 percent of bone structure is protein. Sources include meats (chicken, turkey), fish, eggs, legumes, and plant-based options like beans and lentils.

• Omega-3 fatty acids: Known for their anti-inflammatory properties, omega-3s may help increase bone density, particularly in older adults. Sources include fatty fish, flaxseeds, chia seeds, and walnuts.

• Potassium: This nutrient neutralises bone-depleting acids and may help preserve calcium in bones. Rich sources include bananas, potatoes, sweet potatoes, avocados, and tomatoes.