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Osteoporosis Overview

Osteoporosis, or porous bone, is a disease characterized by low bone mass and structural deterioration of bone tissue, leading to bone fragility and an increased risk of fractures of the hip, spine, and wrist. Men as well as women are affected by osteoporosis, a disease that can be prevented and treated. In the United States, more than 40 million people either already have osteoporosis or are at high risk due to low bone mass.

Osteoporosis is a silent disease. You might not know you have it until you break a bone. A bone mineral density test is the best way to check your bone health. To keep bones strong, eat a diet rich in calcium and vitamin D, exercise and do not smoke.

Warning Signs of Osteoporosis

Osteoporosis does not have any symptoms until a fracture occurs. Women and men with osteoporosis most often break bones in the hip, spine, and wrist. But any fracture in an older person could be a warning sign that the bone is weaker than optimal.

Osteoporosis Risk Factors

Gender. Women are at higher risk for osteoporosis than men. They have smaller bones and lose bone more rapidly than men do because of hormone changes that occur after menopause. Therefore, if you are a woman, you are at higher risk for osteoporosis.

Age. Because bones become thinner with age, the older you are, the greater your risk of osteoporosis.

Ethnicity. Caucasian and Asian women are at the highest risk for osteoporosis. This is mainly due to differences in bone mass and density compared with other ethnic groups. African-American and Hispanic women are also at risk, but less so.

Family History. Osteoporosis tends to run in families. If a family member has osteoporosis or breaks a bone, there is a greater chance that you will too.

History of Previous Fracture. People who have had a fracture after the age of 50 are at high risk of having another.

Why Healthy Bones Are Important to You

Strong bones support us and allow us to move. They protect our heart, lungs, and brain from injury. Our bones are also a storehouse for vital minerals we need to live. Weak bones break easily, causing terrible pain. You might lose your ability to stand or walk. And as bones weaken, you might lose height.

Silently and without warning, bones may begin to weaken early in life if you do not have a healthy diet and the right kinds of physical activity. Many people already have weak bones and don’t know it. Others are making choices that will weaken their bones later.

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Diet to Prevent Osteoporosis

To reach optimal peak bone mass and continue building new bone tissue as you age, you should consider several factors. Guidelines from the Institute of Medicine, National Academy of Sciences: you can improve your bone health by getting enough calcium, vitamin D, and physical activity.

Calcium: An inadequate supply of calcium over a lifetime contributes to the development of osteoporosis. Many published studies show that low calcium intake appears to be associated with low bone mass, rapid bone loss, and high fracture rates. National nutrition surveys show that many people consume less than half the amount of calcium recommended to build and maintain healthy bones. Food sources of calcium include low-fat dairy products, such as milk, yogurt, cheese, and ice cream; dark green, leafy vegetables, such as broccoli, collard greens, bok choy, and spinach; sardines and salmon with bones; tofu; almonds; and foods fortified with calcium, such as orange juice, cereals, and breads. Depending on how much calcium you get each day from food, you may need to take a calcium supplement.

Calcium needs change during one’s lifetime. The body’s demand for calcium is greater during childhood and adolescence, when the skeleton is growing rapidly, and during pregnancy and breastfeeding. Postmenopausal women and older men also need to consume more calcium. Also, as you age, your body becomes less efficient at absorbing calcium and other nutrients. Older adults also are more likely to have chronic medical problems and to use medications that may impair calcium absorption.

Vitamin D: Vitamin D plays an important role in calcium absorption and bone health. Food sources of vitamin D include egg yolks, saltwater fish, and liver. Studies show that vitamin D production decreases in the elderly, in people who are housebound, and for people in general during the winter. Adults should have vitamin D intakes of 600 IU (International Units) daily up to age 70. Men and women over age 70 should increase their uptake to 800 IU daily.

An overall diet adequate in protein and other vitamins and minerals is also essential for bone health.

Alcohol: Regular consumption of 2 to 3 ounces a day of alcohol may be damaging to the skeleton, even in young women and men. Those who drink heavily are more prone to bone loss and fracture, because of both poor nutrition and increased risk of falling.

How to use the DietGrail food database to select foods for osteoporosis

This food database provides the calcium, fat, carbohydrate and protein contents of approximately 7,000 food items. A food's mineral and vitamin contents are displayed in charts to allow easy evaluation of its nutrition. You can use these vitamin and mineral charts to choose the most nutrient-dense foods and avoid foods with empty calories.
Use the Calcium column to evaluate foods and identify foods rich in calcium. Click on any of the column headers to sort foods.
In addition, the calorie pie chart shows the contribution of fat, carb and protein to the food's total calorie. If you wish to choose low-carb foods, you can sort foods by their carb contents, or review the calorie chart and choose those where carb's contribution to total calorie value is lowest.
Foods can be searched by name and sorted by macronutrient contents to help you find the most appropriate foods for your phase.

Usage Note

• Fat, carbohydrate and protein values in table are in grams and calculated per 100g of food. Calcium value is in mg.
• Click on column header to sort foods by name or by calcium, fat, carbohydrate or protein content.
• Pie chart shows relative contributions to total calories from carbohydrate, protein and fat (and alcohol, if exists).
• The mineral and vitamin charts show the relative contents of minerals and vitamins of each food. The higher the bubble, the higher mineral or vitamin content a food has relative to other foods. The larger the bubble, the greater the mineral or vitamin content relative to the Recommended Daily Allowances.

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Calcium Rich Foods

List of the 50 richest sources of calcium. Calcium content is in milligrams and measured per 100 grams of food weight.

Foods High in Calcium

Calcium

Leavening agents, baking powder, double-acting, straight phosphate

7364

Leavening agents, baking powder, double-acting, sodium aluminum sulfate

5876

Leavening agents, baking powder, low-sodium

4332

Desserts, rennin, tablets, unsweetened

3733

Cereals ready-to-eat, GENERAL MILLS, Whole Grain TOTAL

3333

Cereals ready-to-eat, GENERAL MILLS, TOTAL Corn Flakes

3333

Lemonade, low calorie, with aspartame, powder

3098

Spices, basil, dried

2240

Tofu, dried-frozen (koyadofu), prepared with calcium sulfate

2134

Spices, savory, ground

2132

Whey, acid, dried

2054

Cereals ready-to-eat, GENERAL MILLS, TOTAL, Blueberry Pomegranate

2041

Spices, marjoram, dried

1990

Spices, thyme, dried

1890

Cereals ready-to-eat, GENERAL MILLS, TOTAL Raisin Bran

1887

Spices, dill weed, dried

1784

Spices, celery seed

1767

Cereals ready-to-eat, GENERAL MILLS, TOTAL, Cranberry Crunch

1724

Spices, sage, ground

1652

Seeds, sisymbrium sp. seeds, whole, dried

1633

Smelt, dried (Alaska Native)

1600

Spices, oregano, dried

1597

Spices, dill seed

1516

Cereals ready-to-eat, GENERAL MILLS, BERRY BERRY KIX

1515

Puddings, chocolate flavor, low calorie, regular, dry mix

1512

Formulated bar, MARS SNACKFOOD US, SNICKERS Marathon Double Chocolate Nut Bar

1495

Spearmint, dried

1488

Cocoa mix, with aspartame, low calorie, powder, with added calcium phosphorus, without added

1440

sodium or vitamin A

Foods High in Calcium

Calcium

Spices, poppy seed

1438

Cheese product, pasteurized process, American, vitamin D fortified

1433

Dairy drink mix, chocolate, reduced calorie, with low-calorie sweeteners, powder

1412

Orange-flavor drink, breakfast type, low calorie, powder

1378

Cheese, parmesan, low sodium

1376

Spices, chervil, dried

1346

Spices, rosemary, dried

1280

Milk, dry, nonfat, regular, with added vitamin A and vitamin D

1257

Milk, dry, nonfat, regular, without added vitamin A and vitamin D

1257

Cheese, parmesan, shredded

1253

Spices, coriander leaf, dried

1246

Milk, dry, nonfat, instant, with added vitamin A and vitamin D

1231

Milk, dry, nonfat, instant, without added vitamin A and vitamin D

1231

Tofu, salted and fermented (fuyu), prepared with calcium sulfate

1229

Formulated bar, MARS SNACKFOOD US, COCOAVIA, Chocolate Almond Snack Bar

1209

Formulated bar, MARS SNACKFOOD US, COCOAVIA, Chocolate Blueberry Snack Bar

1207

Protein supplement, milk based, Muscle Milk Light, powder

1200

Spices, fennel seed

1196

Cheese, parmesan, hard

1184

Milk, buttermilk, dried

1184

Candies, MARS SNACKFOOD US, COCOAVIA Chocolate Bar

1164

Babyfood, cereal, oatmeal, with honey, dry

1154

Cheese, Mexican, blend, reduced fat

1146

Spices, parsley, dried

1140

Spices, tarragon, dried

1139

Cheese, parmesan, grated

1109

Cheese, parmesan, dry grated, reduced fat

1109

Snacks, M&M MARS, KUDOS Whole Grain Bar, chocolate chip

1084

Candies, MARS SNACKFOOD US, COCOAVIA Crispy Chocolate Bar

1070

Cheese, romano

1064

Baby food, fortified cereal bar, fruit filling

1053

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