Osteoporosis Treatment, this disorder less common in cultures that eat unprocessed foods. Since osteoporosis is caused in part by inflammation, consume anti-inflammatory foods such as vegetables, fruits, nuts, seeds, fish rich in omega-3 (such as wild salmon), sardines, and lean poultry. Avoid inflammatory foods such as caffeine, alcohol, soda, and other simple sugars.
Fermented soy foods and protein powders have been shown to increase bone formation. Sea vegetables high in calcium are also helpful and have become more readily available. Consider wakame (1/2 cup contains 1,700 mg), agar (1/4 cup contains 1,000 mg), nori (1/2 cup contains 600 mg), and kombu (1/4 cup contains 500 mg). It should be noted that sardines with bones are a good source not only of omega-3 fatty acids but also of calcium, with 500 mg per 1/2 cup.
Vitamin K is important for proper bone formation. This nutrient is abundant in dark-green leafy vegetables such as lettuce, spinach, and broccoli. The form in these foods is vitamin K1.
Vitamin K2 is also effective for bone formation. The best food source of vitamin K2 is natto (fermented soybeans) and, to a lesser degree, fermented cheeses (the type with holes, such as Swiss and Jarlsberg), butter, beef liver, chicken, and egg yolks. Eat a pH-balanced diet rich in vegetables and fruits.
Food to Avoid
One reason Westerners have such a high rate of osteoporosis is their consumption of foods that are high in sugar. Eliminate sugar, refined grains, and soda pop from your diet. Higher blood glucose and insulin levels with diabetes or insulin resistance often benefit from high protein and reduced simple-carbohydrate intake. The lower one’s insulin level, the lower the inflammatory response. Reduce your intake of red meat. A high intake may contribute to bone loss in some individuals. A high salt intake is linked to bone loss. Do not eat processed foods, which are usually loaded with salt, and never add conventional table salt to your meals.
Moderate your use of caffeine and alcohol as they contribute to bone loss. It may surprise you to learn that countries where people drink the most milk are also those with the highest rates of osteoporosis. This may be due to the fact that lactose intolerance and casein (protein found in cow’s milk) allergy are very common and lead to malabsorption. Also, calcium from cow’s milk is not well absorbed, at a rate of 25 percent. Milk products lead to other health problems as well, so don’t rely on them as a source of calcium. Unsweetened, cultured yogurt is an exception.
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Calcium Content, for Osteoporosis Treatment
Wakame (sea vegetable), 1/2 cup-1,700 mg
Agar (sea vegetable), 1/4 cup-1,000 mg
Nori (sea vegetable), 1/2 cup-600 mg
Kombu (sea vegetable), 1/4 cup-500 mg
Sardines with bones, 1/2 cup-500 mg
Collard greens, 1 cup-355 mg
Tempeh, 1 cup-340 mg
Milk, 1 cup-300 mg
Calcium-enriched rice milk or soymilk, 1 cup-300 mg
Almonds, 1 cup-300 mg
Spinach, 1 cup-280 mg
Yogurt, 1 cup-270 mg
Sesame seeds, 1/2 cup-250 mg
Kale, 1 cup-200 mg
Broccoli, 1 cup-180 mg
Tofu, 1 cup-150 mg
Walnuts, 1/4 cup-70 mg
Black beans, 1 cup-60 mg
Lentils, 1 cup-50 mg
See also: “Recommendations for Osteoporosis“