Eat These If You Want to Lower Your Risk of Osteoporosis

You need to keep your bones strong. Otherwise, you could end up with osteoporosis, a condition in which the bones become thin and weak thus prone to breaking especially during accidents.

There are different risk factors for osteoporosis. They include:

  • Being a female
  • Aging 65 years old or older
  • Having a family history of it
  • Smoking cigarettes
  • Drinking too much alcohol or coffee
  • Having a diet that’s lacking in calcium and vitamin D
  • Taking certain medications, such as those with steroids, for a long time
  • Suffering from medical conditions that prevent proper absorption of nutrients

As you can see, some of the things that can put you at risk of battling osteoporosis one day are unavoidable or unchangeable, such as your gender and age.

The good news is there are several steps that you may take in order to considerably lower your risk of having the bone disease one day, and one of those is consuming foods such as:


The shells of eggs may crack effortlessly, but the inclusion of eggs to your diet can keep your bones from cracking easily, experts confirm.

Vitamin D present in eggs are major role players in the fight against osteoporosis in that they assist the body in absorbing calcium in the foods you eat so much better.


If you think that kale is only good for battling constipation because it’s a leafy green and fending off cancer because it’s a cruciferous veggie, better think again.

Experts say that kale is actually a fantastic source of calcium, and that is why it can also keep your bones from becoming brittle.

Bok Choi

There’s another leafy green vegetable that can help keep your bones tough, and that’s bok choi. Needless to say, it’s because it contains calcium.

Another reason exists why bok choi is good for keeping the bones out of harm’s way, and that’s the fact that it also contains vitamin A, a nutrient essential to the proper growth of bones.

Sesame Seeds

Although it’s true that sesame seeds are tiny, the fact is they are big in calcium content. It’s for this reason why they are revered for their ability to strengthen the bones.

By the way, sesame seeds also have omega-3 fatty acids that help keep your joints from being achy and inflamed.


There are a couple of reasons why the addition of edamame to your diet regularly is good for keeping osteoporosis at bay. First, it contains bone-strengthening calcium.

Second, edamame also supplies your body with vitamin K — numerous studies have linked vitamin K deficiency to low bone density.

Black Eyed Peas

What’s so fantastic about black eyed peas is that aside from being rich in protein, they also provide you with plenty of calcium.

Studies say that black eyed peas keep the gut in a healthy state, too — scientists say that there’s a link between an unhealthy gut and increased risk of osteoporosis.


We all know that milk is a phenomenal source of calcium. If you’re not a fan of milk, fret not because you may obtain bone-strengthening calcium from almonds.

In fact, experts say that a cup of almonds contains more calcium than a cup of milk. So what are you waiting for — snack on some almonds regularly to lower your risk of osteoporosis!

Brazil Nuts

Other than almonds, you may also enjoy Brazil nuts on a regular basis to save your bones from becoming thin and easy to break. Needless to say, it’s just as calcium-rich as almonds.

And by the way, Brazil nuts also contain potassium. It’s no secret that potassium helps deal with high blood pressure. But are you aware that this mineral also helps keep the bones strong?

Canned Sardines

Bones act as storage spaces for calcium, and that’s why adding some bones to the diet is a good idea. Not impossible? Not quite, provided that you go for canned sardines — the bones are completely edible!

Aside from strengthening your bones, canned calcium also helps keep your joints tough as it’s loaded with inflammation-fighting omega-3 fatty acids.

Before you go, don’t forget to repost this article so that your family members and friends may also know which foods they should include in their diet on a regular basis to fend off osteoporosis.

Related Posts