Osteoporosis is a condition where bones lose density and strength. In the context of osteoporosis, a calcium-rich diet with sufficient vitamin D is generally considered suitable. Certain substances like oxalates, phosphates, and excessive caffeine can affect calcium absorption. Here you can see which foods are classified as suitable or less suitable with osteoporosis.
With Osteoporosis, 569 foods are currently allowed and 39 foods are not recommended. Check all foods in the interactive tool above.
Calcium-rich foods are essential: dairy products, green vegetables (broccoli, kale), almonds, sesame, calcium-rich mineral water, and fortified foods. Plus vitamin D sources like fatty fish and egg yolks.
The recommended daily intake is 1000-1200 mg calcium. This equals about 3-4 servings of dairy daily. Supplement with calcium-rich mineral water and vegetables. Spread intake throughout the day as the body can absorb maximum 500 mg at once.
Excessive alcohol, lots of salt, cola drinks (phosphoric acid), too much caffeine, and a very high-protein diet can increase calcium excretion. Oxalate-rich foods (spinach, rhubarb) also inhibit calcium absorption.
Yes, weight-bearing exercises like walking, dancing, stair climbing, and light weight training strengthen bones. Swimming and cycling are good for fitness but less effective for bone density.
Vitamin D is essential for calcium absorption in the gut. Without sufficient vitamin D, the body cannot utilize the ingested calcium. Many people have vitamin D deficiency, especially in winter.
No, plant sources also provide calcium: kale (210 mg/100g), broccoli, almonds, sesame (780 mg/100g), tofu, and fortified plant drinks. Calcium-rich mineral water (over 300 mg/l) is also a good source.