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Osteoporosis Diet, Recipes, Facts, and Information

Updated on January 12, 2014

What is Osterporosis and how will it affect me?

Osteoporosis is a disease that makes your bones weak and brittle. The word osteoporosis means porous bones. It makes your bones fragile leading to fractures that can occur from an action as harmless as a sneeze. A person with low bone density due to osteoporosis can fracture a rib or two by only sneezing.

So how do you tone down the risk of developing osteoporosis? Basically having an adequate intake of calcium and vitamin D and of course exercise will help. Eating healthy and exercising will help you keep the bone and its precious density but it will not be able to replace what you have already lost.

Calcium helps to minimize the bone loss that comes with aging. If we do not keep our calcium level up the body has to borrow calcium from our bones. Vitamin D is a wonderful partner to calcium, it helps the body in its absorption of calcium. As for exercise, well, we all know it strengthens the bones and muscles.

What does calcium do for us?

Calcium does a lot for our body, it plays many different vital roles. Calcium helps your body build healthy bones and teeth and keep them strong as you get older. It sends messages through you nervous system helping it function properly. Its helps the blood clot so you won't bleed to death from a minor cut. Without calcium the muscles will no be able to contract properly causing cramps and charlie horses. It also helps regulate your heart's rhythm, giving you a nice even heart beat.

How much calcium do we need ? The body's need for calcium changes as our age changes. I worked up a basic calcium daily need chart.

AGE ******************* DAILY AMOUNT

0-6 months ************ 210 milligrams

7-12 months *********** 270 milligrams

1-3 years ************** 500 milligrams

4-11 years ************* 800-1200 milligrams

12-25 years ************ 1300 milligrams


26-49 years ************ 1000 milligrams

65+ years *************** 1500 milligrams


25-49 years ************* 1000 milligrams

65+ years **************** 1500 milligrams

On estrogen

50-64 years ************** 1000 milligrams

Not on estrogen

50 - 64 years ************* 1500 milligrams

Pregnancy/Nursing ******* 1200-1500 milligrams

Just a little note about the all important Vitamin D. It is very important to the proper absorption of calcium.

AGE ************************ DAILY REQUIREMENT

up to 50 years ************ 200 IU

51-70 years *************** 400 IU

71+ years ****************** 600 IU

Vitamin K is also an active aid to calcium - it activates a bone protein that secures calcium within the bone. Try to keep your intake of Vitamin K between 90 and 120 micrograms.

Osteoporosis Facts

  • 1.5 million Americans suffer fractures due to weak bones.
  • Women are 6 times more likely to develop osteoporosis than men.
  • Fractures due to osteoporosis usually occur in the hip, spice, wrist, arm, leg, pelvis, and ribs.
  • 1 in 5 elderly people die within a year of sustaining a hip fracture.
  • Osteoporosis is more common in Caucasian women than any other race.
  • Caucasian women the lifetime risk of a hip fracture due to osteoporosis is 1 in 6.
  • Osteoporosis affects approximately 75 million people in Europe.
  • An estimated 10 million Americans over the age of 50 suffer from osteoporosis.
  • Thin women and women who have never borne a child are at a higher risk.
  • Men and women both can develop osteoporosis.
  • In women over the age of 45, it is the cause of more days spent in the hospital than many other disease.
  • The lifetime risk of fracture due to osteoporosis in men over 50 years of age is 30%.

What contributes to development of osteoporosis

There are many varied causes for the development of osteoporosis, I have named the most prevalent.

  • not enough calcium
  • loss of estrogen after menopause
  • lack of exercise
  • too much salt
  • heavy alcohol use
  • cigarette smoking
  • cortisone or steroid use
  • certain diseases
  • genetic factors
  • caffeine - it increases loss of calcium through kidneys and intestine

Foods rich in calcium
Foods rich in calcium

Good Calcium Food Sources

  • Dairy - milk, yogurt, cream, cheese
  • Vegetables - celery, broccoli, crimini mushrooms, brussel sprouts, fennel, cabbage, summer squash, fennel, green beans, and asparagus
  • Fruits - dried figs, oranges, and apricots
  • Greens - collard greens, mustard greens, turnip greens, beet greens, kale, spinach, chard, and romaine lettuce
  • Beans - kidney beans, pinto beans, black-eyed peas, black beans, white beans, and baked beans
  • Seafood - sardines, tuna, salmon
  • Herbs and Spices - cinnamon, dill weed, basil, thyme, peppermint leaves, parsley, garlic, oregano, and rosemary
  • Miscellaneous - blackstrap molassses, tofu, almonds, sesame seeds, brazil nuts, and seaweed

Don't forget about calcium-fortified foods such as cereals and orange juice.

Baked Chicken and Tomatoes


1 egg

1/2 tsp salt substitute

1/4 tsp pepper

1/2 cup blanched almonds, finely chopped

1/3 cup wheat germ

4 boneless skinless chicken breast havles

2 tbsp extra virgin olive oil

2 gups grape tomatoes, halved

1 tsp basil


Preheat oven to 425 degrees.

Lightly spray a cookie sheet with olive oil cooking spray.

Whisk egg, salt and 1 tbsp water until frothy.

Mix together almonds, wheat germ and pepper.

Dip chicken breasts into egg mixture then nut mixture.

Place chicken on cookie sheet and spray lightly with olive oil cooking spray.

Bake turning once for 20 minutes.

Heat olive oil in skillet over medium-high heat.

Add tomatoes, basil and garlic and cook for 5 minutes.

Serve tomato mixture over chicken and enjoy.

Serves 4

Orange Broccoli


1 1/2 cups fresh broccoli florets

2 tsp reduced fat butter

1 1/2 tsp flour

1/4 cup calcium fortified orange juice

1/2 tsp orange zest


Place broccoli in 1 inch of water and bring to a boil.

Reduce heat, cover and simmer for 5 - 8 minutes.

In small saucepan, melt butter and stir in flour until smooth.

Gradually stir in orange juice.

Bring to a boil and cook, constantly stirring, until thickened (about 1 minute)

Stir in orange zest.

Drain broccoli and add orange juice mixture.

Coat broccoli evenly and enjoy.

Serves 2

Squash and Tomatoes


3 cups sliced summer or yellow squash

1 large onion, thinly sliced

2 cloves garlic, minced

3 medium to large tomatoes, sliced

1/2 tsp salt substitute

1/4 tsp pepper

2 tbsp Italian bread crumbs

1 tbsp Parmesan cheese


Preheat oven to 350 degrees.

Spray casserole dish with olive oil cooking spray.

Layer vegetables in casserole dish and sprinkle with garlic, salt and pepper.

Sprinkle top of casserole with bread crumbs and Parmesan cheese.

Bake for 45 to 50 minutes.

Serves 4


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    • KoffeeKlatch Gals profile image

      Susan Haze 5 years ago from Sunny Florida

      Vellur, osteoporosis is something I need to keep a watch for. My mother and a couple of my aunts have osteoporosis. Fortunately so far I show no signs.

    • Vellur profile image

      Nithya Venkat 5 years ago from Dubai

      Your hub is very informative and useful. Osteoporosis can be really painful. Prevention is better than cure. Great hub, voted up.

    • KoffeeKlatch Gals profile image

      Susan Haze 6 years ago from Sunny Florida

      Seeker7, I am so sorry to hear about your friend. It is a terrible disease. Thanks you so much for your wonderful comments and ratings.

    • Seeker7 profile image

      Helen Murphy Howell 6 years ago from Fife, Scotland

      Excellent hub about this terrible disease that affects so many - I love the chicken and tomatoes recipe, sounds delicious!!

      But getting back to the hub - I really think this will help to highlight the dangers of this disease and what to do to help stem it. A friend and colleague that I worked with for over 12 years got this condition in her later 30's. This was caused by one kind of contraceptive implant and basically she hadn't been monitored properly for calcium levels and other tests. She has had 4 fractured wrists, 1 fractured humerous and has fractured her femur twice. She now has a severe limp - due to shortening of her femur, because in osteoporosis they can't fix the pins in the same as with healthy bone - and obviously she is in a lot of pain at times. So I can't thank you enough for higlighting this terrible disease that causes so much suffering and debilitation. Voted up + awesome.

    • KoffeeKlatch Gals profile image

      Susan Haze 6 years ago from Sunny Florida

      alphagirl, I'm no doctor but I starte my girls early. The best thing is to ask their doctor.

    • alphagirl profile image

      alphagirl 6 years ago from USA

      I have a tweener and a teen...and it is challenging. The hormonal fluctuations of their moods and the media that surrounds them is I think over the top. I wonder if kids should take vitamin D now...

    • KoffeeKlatch Gals profile image

      Susan Haze 6 years ago from Sunny Florida

      alphagirl, I have to agree. We women do seem to get the raw end of the deal. But then, seeing that beautiful baby's face after going through labor seems to make it all worthwhile.

    • alphagirl profile image

      alphagirl 6 years ago from USA

      I swear by Vitamin D and Viactin. It's one of my hubs. We women can't win. We get periods, bear children, go through menopause and now to worry about osteoporosis.

      Liked your hub, it was very helpful to women.

    • KoffeeKlatch Gals profile image

      Susan Haze 6 years ago from Sunny Florida

      Thanks Prasetio. Osteoporosis has become wuite a problem for many people. You reallu have to start young to prevent it. Thanks for the vote.

    • prasetio30 profile image

      prasetio30 6 years ago from malang-indonesia

      This was valuable information for us. Thanks for share with us. We should give more attention to Osteoporosis. It could happened to us, especially to Elderly. But you have a good solution here and I love your healthy recipes. Well done, my friend. Vote it up!


    • KoffeeKlatch Gals profile image

      Susan Haze 6 years ago from Sunny Florida

      Just Ask Susan, osteoporosis is something we all need to on guard against. The recipes are delicious, I hope you try them.

    • Just Ask Susan profile image

      Susan Zutautas 6 years ago from Ontario, Canada

      Really good information here and what we need to do as women and men too. Thanks for the recipes too!

    • KoffeeKlatch Gals profile image

      Susan Haze 6 years ago from Sunny Florida

      Carmen, I absolutely agree it is a serious disease that needs to be treated seriously. Takings a slow release Calcium is one way of add calcium to the body but you can also help your body absorb the calcium by eating foods rich in Vitamin D. Thanks for your comment.

    • profile image

      Carmen 6 years ago

      Osteoporosis is a long term disease. One must look into it seriously, especially when getting aged. It is not our bodies get not enough calcium, but we cannot absorb calcium effectively when our organ getting older. The best way to maintain the calcium absorption level is to keep feeding in calcium constantly.

    • KoffeeKlatch Gals profile image

      Susan Haze 6 years ago from Sunny Florida

      carriethomson, thanks for reading. I am so glad you enjoy it.

    • carriethomson profile image

      carriethomson 6 years ago from United Kingdom

      hi koffeeklatch a great and an informative hub here..

    • KoffeeKlatch Gals profile image

      Susan Haze 6 years ago from Sunny Florida

      Hi Patti Ann, I'm glad you liked it. Thanks for the rating.

    • KoffeeKlatch Gals profile image

      Susan Haze 6 years ago from Sunny Florida

      tebo, I heard somewhere if you get 20 to 30 minutes a day of sun it goes a long way towards filling your daily requirements. But, you still need some from your diet.

    • KoffeeKlatch Gals profile image

      Susan Haze 6 years ago from Sunny Florida

      northweststarr, thanks for reading.

    • KoffeeKlatch Gals profile image

      Susan Haze 6 years ago from Sunny Florida

      Temirah, I would be honored to be linked to your hub. Thanks.

    • KoffeeKlatch Gals profile image

      Susan Haze 6 years ago from Sunny Florida

      iZeko, it's one of those interesting little facts that seem to escape us. I learned about it from a nutritionist not all that long ago.

    • KoffeeKlatch Gals profile image

      Susan Haze 6 years ago from Sunny Florida

      Om, it's nice to hear from you. The chicken and tomatoes are great. Try it, you'll like it.

    • KoffeeKlatch Gals profile image

      Susan Haze 6 years ago from Sunny Florida

      SUSIE DUZY, thanks for reading. Some people do have a problem with over-the-counter supplements. It's good that you are able to include enough natural calcium in your diet.

    • KoffeeKlatch Gals profile image

      Susan Haze 6 years ago from Sunny Florida

      dahoglund, lucky you. Maybe you get enough calcium in your daily diet.

    • KoffeeKlatch Gals profile image

      Susan Haze 6 years ago from Sunny Florida

      Eiddwen, thanks for reading. I am so glad you enjoyed it.

    • KoffeeKlatch Gals profile image

      Susan Haze 6 years ago from Sunny Florida

      drpastorcarlotta, thank you very much. I'm on my way to visit you.

    • KoffeeKlatch Gals profile image

      Susan Haze 6 years ago from Sunny Florida

      fucsia, you are absolutely right, it is never too young to start taking preventions. I had my girls start with the calcium and vitamin D as soon as I learned the importance.

    • KoffeeKlatch Gals profile image

      Susan Haze 6 years ago from Sunny Florida

      Pamela99, they also have a slow release calcium out that is great. I have been taking calcium and vitamin D myself for years, many of the medications I take deplete calcium.

    • Patti Ann profile image

      Patti Ann 6 years ago from Florida

      As usual, great info - love the recipes too - rated this one up!!

    • tebo profile image

      tebo 6 years ago from New Zealand

      A very thorough hub on osteoporosis. Always good to keep in mind what we need to being doing to avoid this problem. Do you think vitamin D from the sun is enough to help with the absorption of calcium?

    • northweststarr profile image

      northweststarr 6 years ago from Washington State

      Voted up and useful! Will keep this info in mind!

    • Temirah profile image

      Temirah 6 years ago

      This is full of such useful information - I'd like to link it to my hub on osteoporosis if that's ok.

    • iZeko profile image

      iZeko 6 years ago

      Very informative hub! I didn’t know Vitamin D helps the absorption of calcium. Thanks for sharing!

    • Om Paramapoonya profile image

      Om Paramapoonya 6 years ago

      Well-done, KoffeeKlatch. Thanks for your thorough research and yummy recipes. The baked chicken and tomatoes sounds really awesome! :)

    • SUSIE DUZY profile image

      SUSIE DUZY 6 years ago from Delray Beach, Florida

      I try to eat a lot of calcium rich food. My body cannot tolerate calcium supplements.

    • dahoglund profile image

      Don A. Hoglund 6 years ago from Wisconsin Rapids

      For years I was taking Calcium supplements. Now the doctors tell me my test show I don't need them.Very confusing.

    • Eiddwen profile image

      Eiddwen 6 years ago from Wales

      This is a great hub and one I am sure will benefit many readers.

      Thanks for sharing and here's to many more hubs to share.

      Take care


    • drpastorcarlotta profile image

      Pastor Dr. Carlotta Boles 6 years ago from BREAKOUT MINISTRIES, INC. KC

      WOW! I am blessed to run across this informational Hub!!! Voted-Up! When you have some time, come and visit. Bless you!!!!!

    • fucsia profile image

      fucsia 6 years ago

      Osteoporosis is a serious problem that affect many people, expecially women. It is never too early to talk about osteoporosis: the prevention has to start when we are young Thanks for these useful information and for the recipes!

    • Pamela99 profile image

      Pamela Oglesby 6 years ago from United States

      This is an excellent hub on osteoporosis. I have been taking calcium, and vitamin D, as well as Actonel for a number of years which is Me in the osteopenia range because I have been on prednisone for a long time. My doctors have told me to take not more than 500 mg of calcium at a time because I was taking 1000 mg but they said you can only absorb about 500 mg at a time so it's better to take it twice a day in my case. Your hub is really outstanding and I hope will help women realize how easy it is for them to get osteoporosis, even when they're not on medication that causes it.


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