Top 10 foods to prevent osteoporosis  

Diet and sedentary lifestyles favor the appearance of osteoporosis. But the key does not lie in increasing dairy consumption, as is often recommended.
Our bones are living tissue that constantly absorbs or releases calcium, as the body needs. Osteoporosis arises when the body is unable to produce enough bone or reabsorb too much, and this is greatly influenced by diet.

Basically, our bones are made up of calcium, proteins, including collagen, water, and other minerals such as magnesium and phosphorous. Certain vitamins like K2 and D help fix calcium in bone.

On the other hand, excess sugar and protein, refined products, coffee, alcohol, and salt can cause bone loss.

Traditionally we have been told that to strengthen our bones we must increase our dairy consumption. The problem with dairy is that in addition to calcium, they have a lot of phosphorous. This is essential, but in excess, it competes with calcium and prevents it from fixing properly in the bones. In other words, dairy products are not only expendable but can also be counterproductive.

But calcium is not just in dairy. The vegetable diet is ideal for osteoporosis. There are plant sources of calcium that are better assimilated than dairy.

1.Black sesame

These seeds are rich in antioxidants and calcium, the most necessary mineral for bones.

The ideal is 2 tablespoons a day. Tahini can be made and used in countless sweet and savory preparations.


It has abundant vitamins and minerals, like most sea vegetables, and is ideal for enriching soups and broths. You can also cook cereals and legumes with a small piece to make them more digestive.

Add a dry piece, about 2 fingers, to all your broths and cooking of cereals and legumes.


Nuts contain high levels of calcium, especially almonds. You will take more advantage of its nutrients if you activate them by previously soaking them in water.

Take 1 handful a day, if possible with a previous soak of 8-12 h in water to activate them.


Traditional Chinese medicine advises them together with black soy to strengthen bones, for its proteins and antioxidants. Well cooked, they are highly digestive and introduce variety into the diet.

Take the 2-3 days a week, boiled with vegetables or in the form of pate.

5.Col kale

Cabbages in general are especially rich in high availability calcium. Kale is also very versatile: you can make it steamed, marinated in a salad, or in the form of dehydrated chips, to give a few examples.

We recommend that you take 4-5 leaves each day, in broths, salads, chips, or any other variation.


Frequently taking foods rich in vitamin C, such as orange, favors the formation of collagen, necessary for bone formation.

Take one or two oranges, 5-6 days a week.


They are a good source of omega-3s. These fatty acids influence the activity of bone-forming cells, thereby reducing the risk of fractures.

1 handful of walnuts a day, raw as is or with a previous soak to make them more digestive.


They are very nutritious. Eating two a day, for example from the tasty Medjoul variety, provides minerals, proteins, and vitamins that promote the formation of bone tissue and the proper functioning of the body. They also satisfy the need for candy at any time.

Taking 2-3 a day will help prevent osteoporosis.

9.Whole grains

They are much more nutritious than refined versions. Some provide more protein than others, and all will be more digestive if they are soaked in mineral water for 8 hours and cooked with kombu seaweed.

Take them 3 times a week, introducing variety.


They are rich in vitamin K2, another vitamin that is involved in bone formation. In addition, green leaves generally contain a large amount of calcium and minerals necessary for bone tissue.

Take them twice a week as a main dish or garnish.