There are several osteoporosis symptoms like pain, bone fracture and height loss. Here are the following foods help in preventing osteoporosis and relieving the painful symptoms.

There are a lot of things we can do as individuals to improve our overall health and reduce our risk for age-related diseases such as osteoporosis. Simple lifestyle changes such as losing excess body weight or exercising regularly can help alleviate pain or decrease the risk. Preventing osteoporosis and improving bone health may include changes to your diet to add in more bone healthy foods.

Causes of Osteoporosis

Causes of Osteoporosis

What is osteoporosis?

Osteoporosis, also called “the silent disease” is a debilitating bone condition that reduces mobility and quality of life. Osteoporosis is a condition that affects many adults as they age. Bones naturally begin to lose density and mass over time. The pace of regeneration in the living tissue cannot keep up with the loss of bone in the body. This causes bones to become weak and brittle.

Common symptoms of osteoporosis include:

  • Back pain caused by damage to the bones in the spine
  • Loss of height as the bones in the spine compress
  • A hunched over or stooped posture that is impossible to straighten
  • Easy fracture of bones while conducting normal daily activities

Healthy Foods That Prevent Osteoporosis:

There are several Osteoporosis symptoms like pain, bone fracture and height loss. Here are the following foods help in preventing osteoporosis and relieving the painful symptoms.

Fish and seafood

Among the many types of fish and seafood, the most highly recommended for preventing osteoporosis are sardines, tuna, clams, shrimp, and other similar types.


Beans and other legumes are high in calcium, and can also deliver very good amounts of fiber. But it’s important to recognize how to cook and prepare them correctly.


Regular consumption of milk is the best way to reduce the symptom of osteoporosis. Milk and other dairy products are rich in calcium, proteins, carbohydrates and vitamins, which prevent premature ageing, lower allergic reactions, heal wounds faster and exfoliate the skin better.


Yogurt is one of the most noted foods that help to reduce the problems of osteoporosis. It is derived from milk, and it is a great source of animal protein and several other nutrients such as Vitamin B2, calcium, potassium, Vitamin D, magnesium and Vitamin B12. During menopause, the decreased level of estrogen can cause bone loss and to ensure bone health the body primarily needs Vitamin D and calcium.


Found in dark green leafy vegetables, watercress, broccoli, avocados, brazil nuts, sunflower seeds, sesame seeds, bananas, cashews, apples, apricots, cantaloupes, peaches, salmon and tofu.

Fruits and Vegetables

Fruits like apples, oranges, cherries, strawberries and vegetables like beets, red peppers, red potatoes aid in the reduction of osteoporosis symptoms. They are loaded with Vitamin C, Vitamin D, magnesium and phosphorous. Vitamin C can slow down the process of bone loss and regulate greater bone mass. It also lowers the rates of fractures.

Vitamin C works as an antioxidant, slowing down the rate of free radical damage, and it is the key to avoiding scurvy. Therefore, increase the consumptions of fruits and vegetables to lose weight in a healthy way and fortify your bones.

Foods that Keep Bones Strong

Foods that Keep Bones Strong


Cabbage is one of the best foods for osteoporosis as it ensures strong and healthy bones. Cabbage is a source of fiber, vitamin B6, Vitamin D, folate along with some of the essential minerals for the body such as manganese, iron, magnesium, phosphorous, calcium for strong bones and potassium that helps to reduce high blood pressure. Rich in Vitamin K, cabbage also helps the process of bone metabolism and prevents Alzheimer’s disease.


Bananas are equally effective in preventing osteoporosis. Eating bananas on a regular basis can help absorb calcium and essential nutrients that ensure healthy bones. It also protects against cancer, diabetes, morning sickness and lowers depression levels.