Foods to Prevent Osteoporosis & How to Get More in Your Diet


Osteoporosis is a silent scourge that can creep up on you.

Every year more and more people get diagnosed (up to 55% of all people over the age of 50) with this painful and debilitating disorder, so it's important to understand exactly what it is and what causes it in order for you to not become another statistic.

By not being conscious of the factors that contribute to this disorder, it could happen to you without you even knowing until it's too late and you begin to manifest the undesirable signs and symptoms.

Alternatively, by practising prevention and filling your diet with certain plant whole foods you'll not only help prevent osteoporosis, but even heal this condition.

What Is Osteoporosis?

The word osteoporosis actually means “porous bones” as the name suggests people who suffer from this bone dis-ease experience decreased bone mass as a consequence of their body losing too much bone, not creating enough or a combination of the two at the same time.

Signs & Symptoms

Most people will not display any symptoms until it gets to the point when they will experience bone fractures quite easily as a result of the brittleness and lack of strength that has developed over time.

Due to the proneness to fractures following effects may also present:

  • Impaired mobility
  • Bone pain
  • Decrease in height
  • Poor posture, often becoming hunched over or stooped

What Causes Osteoporosis?

There are several factors that can contribute to osteoporosis developing. These include:

  • Poor dietary choices
  • Malnourishment (Vitamin & mineral deficiencies)
  • Not getting enough natural sunlight (Vitamin D deficiency)
  • Sedentary lifestyle
  • Lack of physical activity
  • Ageing
  • High levels of stress, negative emotions or depression

Best Foods For Osteoporosis

A lot of focus in the last few decades has been placed on eating dairy foods as a primary source of calcium. Although they do contain this, unfortunately, most commercially processed dairy products come with a lot of other problems including:

  • Pasteurisation (Strips out the natural goodness from raw ‘living’ milk)
  • Toxic additives & preservatives
  • Animal rights issues relating to the dairy industry

A much healthier and more effective alternative is to seek vitamin and mineral rich plant-based whole foods from nature’s table…

Leafy & Stalky Green Vegetables

Stalky greens like celery and bok choy share the signature pattern of the human bones and contain approx 21-23% phytalitic (plant sodium), the same amount that the bones are meant to contain for optimal functioning.

Learn more in Understanding Calcium & Bone Health

Other vegetables that are beneficial include:

  • Chard
  • Kale
  • Spinach

These are all calcium, magnesium and potassium-rich which prevents calcium loss (the biggest cause of bone degeneration).  Additionally, these and other dark leafy greens also contain high concentrations of Vitamins A & K which help to optimise bone function and strength.

You can easily integrate these regularly into your diet in the form of green salads or you can lightly steam them if you prefer in the cooler winter months.

However one of the best ways to ensure you’re getting enough of these greens into your diet is to also have a green juice or smoothie each day.

Here’s an example juice recipe:


  • Half a medium-sized pineapple
  • 2 x ribs of celery
  • 8-10 leaves of kale
  • 1 cucumber
  • 1 bunch of coriander
  • Half a lemon


Cut up all ingredients into chunks and feed into a cold pressed juicer for best results as this will retain the maximum amount of vital nutrients, minerals and enzymes in the form of a ‘living’ juice.

Learn more in Fruit & Vegetable Juicing: What You Should Know

Another good plant whole food to add into the mix is beetroot. This root vegetable is not only full of potassium and magnesium, but also beta-carotene which is another important nutrient for keeping your bones strong as well as promoting circulatory health.

Learn more in Eat Beets For Heart & Blood Health


All nuts are a great source of calcium as well as other vital vitamins and minerals! As an added bonus are high in plant-derived first source protein. They are easy to add into your diet and make a great snack to munch on during the day. Two particularly good nuts for osteoporosis are:

  • Almonds
  • Brazil nuts

Learn more in Go Nuts For Nuts


This amazing wonder fruit in addition to being rich in calcium also contains a multitude of other vitamins, minerals and proteins that are also good for promoting bone health.

Learn more in The Health Wonders Of The Avocado

Other Natural Remedies For Osteoporosis

In addition to the whole foods above, you’ll also want to also include more of the following into your lifestyle in order to give yourself the greatest chance to avoiding the onset of osteoporosis…

Nature-Made Salt

'Good' unprocessed salt ionises into calcium in the body, so it’s important to ensure you’re regularly eating enough unrefined, mineral-rich, nature-made salts like:

Add a pinch into a glass of water first thing in the morning and sprinkle it liberally over your salads and other savoury foods to ensure that you’re getting enough each day.

Learn more in The Truth About Salt


In addition to plant-plant-derived nutrients, another, vitamin D, is also important in influencing optimal calcium balance. It has a positive impact on calcium balance because it increases calcium absorption in the gastrointestinal tract.

The best and most efficient way to both get and synthesise vitamin D is from direct sunlight which is the most readily obtainable source.

Learn more in The Healing Powers of Sunlight

Movement & Light Exercise

It’s true what they say “If you don’t use it, you lose it”.

In addition to supporting your muscles and cardiovascular system, movement in the form of walking or light exercise is also essential for maintaining the strength and proper functioning of your bones.

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