What is osteoporosis? This is a disease in which the bone’s quality and density are rapidly reduced. In this medical condition the bones become more fragile and brittle and the chance of fracture is immensely enhanced. The bones get weaker because they rapidly lose density.

Causes of Osteoporosis:

-deficiency of calcium,

-deficiency of Vitamin D,

-sedentary lifestyle,

-lower levels of estrogen (among women),

-cigarette smoke,

-low testosterone level (among men).

Signs and Symptoms of Osteoporosis:

Osteoporosis is a hidden disease that doesn’t show any signs or symptoms for a long time. The first symptom of this disease is fracture. The patient gets an examination only after sustaining a fracture and learns that it has been caused by an osteoporosis. Here we have pointed out a few symptoms:


-reduction of growth,



Credit: Freepik

Credit: Freepik

You have to consult with your doctor if you have these symptoms:


-corticosteroid therapy carried out for several months

-hip fracture in old age

Osteoporotic fractures are not only responsible for great pain and loss of mobility but also for other fatal consequences. We’ve prepared some foods for you that can help to prevent osteoporosis and relieve painful symptoms.

Credit: Freepik

Credit: Freepik

#1. Fish

A perfect osteoporosis diet should include fish. Fish are rich in calcium (sardines, canned salmon). Calcium is important for maintaining the levels of bone mass and it also helps to maintain the structure of the body.

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#2. Yogurt

Yogurt is a very important product that helps to reduce the problems of osteoporosis. It is a great source of animal protein and several other nutrients such as Vitamin B2, calcium, potassium, Vitamin D, magnesium and Vitamin B12.

Credit: Freepik

Credit: Freepik

#3. Milk

Large doses of milk help to reduce the symptoms of osteoporosis. Milk and dairy products are foods rich in calcium, protein, carbohydrates, fat, Vitamin A, B Vitamins, Vitamin D, Vitamin C, Vitamin E , folate, iron, magnesium, manganese, phosphorous, potassium, selenium, sodium and zinc.

#4. Eggs

An ideal diet for osteoporosis should include eggs. Eggs are rich in Vitamin D, Vitamin E, Vitamin K, Vitamin B6, Vitamin A, calcium, folate, phosphorous and selenium. Eggs are one of the best natural sources of protein that protect our bones.

Credit: Freepik

Credit: Freepik

#5. Cabbage

Cabbage is a source of fiber, vitamin B6, Vitamin D and folate along with some of the essential minerals for the body such as manganese, iron, magnesium, phosphorous and 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.

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#6. Bananas

An ideal diet for osteoporosis should include bananas. Banana is an effective and useful food and it helps the body to absorb calcium and other essential nutrients that ensure healthy bones. Bananas are rich in Vitamin A, C and E, natural oils, carbohydrates, potassium, zinc and iron.

Credit: Freepik

Credit: Freepik

#7. Beans

High in Vitamin D, calcium, fiber and antioxidants, beans and lentils are the best foods for osteoporosis. Folate plays an important role in the development of red blood cells. It is necessary for carrying out many bodily functions like bone repair and bone maintenance, DNA synthesis, amino acid metabolism, the formation of leukocytes and erythrocytes.

#8. Fruits and Vegetables

Most fruits and vegetables are loaded with Vitamin C, D; magnesium and phosphorus. Pay attention to fruits like apples, oranges, cherries, strawberries and vegetables like beets, red peppers, red potatoes. These foods make your bones healthy.

Credit: Freepik

Credit: Freepik

#9. Almond

Almonds promote healthy bones and also increase bone density. They are rich in manganese, Vitamin E, biotin, copper and riboflavin.

#10. Bengal Gram Sprouts

This is one of the most important foods that can help to prevent osteoporosis. It is a great source of dietary fiber, thiamin, copper, iron, manganese, phosphorus and Vitamin D.

Pay more attention to your health. Include these 10 natural foods in your daily routine and don’t forget to follow the natural ways to prevent osteoporosis. Be healthy!

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The BetterMe Team wants you and those close to you to live a healthy, happy life! Your health is a valuable thing; look after your body and your mind so that you can live your life to the fullest – Remember you only get one!

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