World Osteoporosis Day: 10 Top Food Sources To Strengthen Bones And Prevent Fracture

Every year, World Osteoporosis Day is celebrated on October 20 with the aim to raise awareness about bone health, osteoporosis and metabolic bone disease and their prevention, diagnosis and treatment. 

As we celebrate World Osteoporosis Day 2024, let us learn about the role of nutrients in preventing fractures and enhancing your bone health in this article. We had some insightful conversations with our experts, Dr Sinukumar Bhaskaran, Consultant - Adult Joint Replacement & Reconstruction And Robotic Arthroplasty at Manipal Hospital in Pune, and Dr (Maj) Mukesh Garg, Senior Consultant - Orthopaedics & Arthroscopy at Sarvodaya Hospital in Faridabad. Read on to know more.

What Is Osteoporosis?

Dr Mukesh Garg explained, “Osteoporosis is a common condition characterised by decreased bone density and strength, increasing the risk of fractures, particularly in older adults. Nutrition plays a vital role in both bone health and fracture prevention. Adequate intake of calcium, vitamin D, and other bone-supporting nutrients is essential in maintaining bone density and reducing the risk of osteoporosis-related fractures.”

“For individuals at risk of osteoporosis, it’s critical to follow a diet rich in these nutrients, along with regular weight-bearing exercises. Avoiding excessive alcohol, caffeine, and sodium, which can accelerate calcium loss, is also crucial,” he added.

Role Of Nutrients In Bone Health And Fracture Prevention

Dr Sinukumar Bhaskaran said that a healthy diet is essential for preserving bone health and avoiding fractures. “Magnesium, calcium, vitamin D, and protein are important nutrients for strong bones and good skeletal health. Since calcium is a structural component of bones, getting enough of it is essential for bone density, particularly in developing children, teenagers, and older adults. Protein helps sustain muscle mass, which in turn increases bone integrity and lowers the risk of falls, while vitamin D improves calcium absorption and aids in bone mineralisation,” he further explained.

Key Nutrients For Bone Strengthening And Their Top Food Sources

Dr Mukesh said, “Nutrition plays a crucial role in bone health and fracture prevention, influencing bone density, strength, and the body's ability to repair and maintain skeletal tissue.”

Here are some of the key nutrients and their roles in supporting bone health.

Calcium

• Function: “Calcium is the primary mineral found in bones. About 99% of the body's calcium is stored in bones and teeth, providing structural support.”
• Sources: “Dairy products (milk, cheese, yogurt), fortified plant-based milks, leafy green vegetables (kale, broccoli), almonds, and tofu.”
• Role in Bone Health: “Adequate calcium intake is essential for maintaining bone density. A deficiency can lead to weaker bones and conditions such as osteopenia or osteoporosis, increasing fracture risk.”

Vitamin D

• Function: “Vitamin D helps the body absorb calcium from the diet and ensures proper deposition of calcium into bones.”
• Sources: “Sunlight exposure (skin synthesis), fortified dairy and plant-based products, fatty fish (salmon, tuna), egg yolks, and supplements.”
• Role in Bone Health: “Without enough vitamin D, calcium cannot be effectively absorbed, leading to weaker bones. Vitamin D deficiency can result in rickets in children and osteomalacia in adults, both of which increase fracture risk.”

Protein

• Function: “Protein is a key component of bone tissue and contributes to bone strength and repair.”
• Sources: “Meat, poultry, fish, eggs, dairy, legumes, nuts, and seeds.”
• Role in Bone Health: “Adequate protein intake supports bone density and the repair process after fractures. However, very high protein intake, especially if paired with low calcium intake, may cause calcium loss from bones.”

Don't Miss: Should You Change Your Sanitary Napkin Every Six Hours? Expert Weighs In

Magnesium

• Function: “Magnesium is involved in bone formation and regulates calcium metabolism.”
• Sources: “Leafy greens, nuts, seeds, whole grains, and legumes.”
• Role in Bone Health: “Magnesium is important for converting vitamin D into its active form, enhancing calcium absorption and promoting bone health.”

Phosphorus

• Function: “Phosphorus works with calcium to form hydroxyapatite, the mineral that gives bones and teeth their hardness.”
• Sources: “Dairy, meat, poultry, fish, eggs, nuts, and legumes.”
• Role in Bone Health: “A balanced ratio of calcium and phosphorus is critical. Too much phosphorus, especially from processed foods and soft drinks, can lead to calcium leaching from bones, weakening them over time.”

Vitamin K

• Function: “Vitamin K is essential for bone mineralization and the regulation of calcium binding proteins.”
• Sources: “Leafy green vegetables (spinach, kale, broccoli), fermented foods, and certain animal products.”
• Role in Bone Health: “It supports bone strength by enhancing the action of proteins that help bind calcium to the bone matrix.”

Vitamin C

• Function: “Vitamin C is crucial for the production of collagen, a protein that forms the framework for bones.”
• Sources: “Citrus fruits, strawberries, bell peppers, broccoli, and tomatoes.”
• Role in Bone Health: “Collagen provides a scaffold for mineral deposition, ensuring bone flexibility and reducing fracture risk.”

Zinc

• Function: “Zinc supports bone tissue formation and the development of bone mass.”
• Sources: “Meat, shellfish, seeds, nuts, and legumes.”
• Role in Bone Health: “Zinc stimulates bone-building cells (osteoblasts) and inhibits bone-resorbing cells (osteoclasts), promoting healthy bone turnover.”

Omega-3 Fatty Acids

• Function: “Omega-3s have anti-inflammatory properties and may help protect bone health by reducing bone loss.”
• Sources: “Fatty fish (salmon, mackerel), flaxseeds, chia seeds, and walnuts.”
• Role in Bone Health: “Reducing inflammation can help slow the breakdown of bone tissue, especially in conditions like arthritis, which may lead to fractures.”

B Vitamins (B12, Folate)

• Function: “B vitamins help regulate homocysteine levels, which can negatively affect bone health when elevated.”
• Sources: “Meat, dairy, eggs, leafy greens, beans, and fortified cereals.”
• Role in Bone Health: “Elevated homocysteine levels have been associated with increased fracture risk. Adequate intake of B vitamins helps prevent this.”

Don't Miss: Top 3 Miracle Weight Loss Drinks You Can Prepare At Home

If you liked this story, then please share it. To read more such stories, stay connected to HerZindagi.