Although there are many factors contributing to osteoporosis, nutrition is a major factor that we can control to prevent osteoporosis by focusing on two principles: 1) enhancing bone strength and density before turning 30; and 2) delaying bone loss after turning 30.
Proper nutrition can help prevent osteoporosis!
- Consume enough calcium to meet the body’s needs at different age ranges as follows:
- 9-18 years old: 1000 milligrams/day.
- 19-50 years old: 800 milligrams/day.
- 51 years and older: 1000 milligrams/day.
Calcium is present in the food items listed in the following table:
|
Food |
Unit of Consumption |
Calcium (milligrams) |
| Powdered milk, skimmed | 30 grams (3 table spoons) | 400 |
| Soymilk fortified with calcium | 250 milliliters | 250-300 |
| Whole milk, non-fat | 250 milliliters | 246 |
| Whole milk, flavored | 250 milliliters | 228 |
| Whole milk, unflavored | 200 milliliters | 226 |
| Yogurt, formula, natural flavor | 150 milliliters (1 cup) | 240 |
| Drinking yogurt, low-fat, various flavors | 180 milliliters | 215 |
| Powdered milk | 32 grams (4 table spoons) | 207 |
| Fresh minnows | 55 grams (1/4 cup) | 390 |
| Canned sardines in water | 52 grams (4 table spoons) | 274 |
| Dried Thai river sprat | 10 grams (2 table spoons) | 274 |
| Dried minnows and Thai river sprat | 10 grams (2 table spoons) | 260 |
| Glass shrimp | 7 grams (2 table spoons) | 205 |
| Noni leaves | 50 grams | 420 |
| Vegetable hummingbird leaves | 50 grams | 198 |
| Soft white tofu | 60 grams (1/3 cup) | 150 |
| Black sesame | 1 table spoons | 132 |
| Spinach | 52 grams (1/2 cup) | 122 |
| Stir-fried Chinese kale | 1/2 cup | 95 |
| Broccoli | 2/3 cup | 88 |
- Take enough vitamins.
Vitamin D can be created by the body or from sufficient sunlight exposure. Therefore, you expose yourself to sunlight that is not too intense by an average of about 5-15 minutes for 3 times per week in addition to consuming food with high vitamin D content such as liver, eggs, fatty fish, pork, etc.
- Consume enough food that contains vitamin K.
Vitamin K contributes to bone generation. Adults should consume an appropriate amount of vitamin K or about 90-120 milligrams per day. Food containing vitamin K includes leafy green vegetables like spinach, Chinese kale, Chinese cabbage, broccoli, etc.
- Avoid excessive consumption of vitamin A in supplement form.
Avoid this type of vitamin A unless instructed otherwise by your doctor, because an excessive amount of vitamin A causes an increase in the breaking down of bones.
Examples of Menu Items that Promote Bone and Joint Health
Day 1
| Breakfast | Tuna and cheese sandwich + skimmed milk + 1 orange. |
| Lunch | Rice + spinach stir-fry with minced chicken + mackerel tom yum. |
| Afternoon snack | Low-sugar fresh milk tofu pudding |
| Dinner | Rice + bean sprout stir-fry with tofu + fried small fish + 1 guava. |
Day 2
| Breakfast | Salmon rice porridge + apple + low-sugar plain yogurt. |
| Lunch | Rice with broccoli stir-fried with shrimp + stir-fried tofu with tomato sauce and peas. |
| Afternoon snack | Roasted almonds. |
|
Dinner |
Herbal fried rice with black sesame seeds + dragon fruit. |
Day 3
| Breakfast | White tofu congee + 1 guava. |
| Lunch | Rice with stir-fried Chinese kale and ground pork + sour soup with vegetable hummingbird, okra and shrimp |
| Afternoon snack | Low-sugar soy milk fortified with calcium. |
| Dinner | Rice + salmon in tamarind sauce + stir-fried water mimosa + 2 rose apples. |
