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For
Osteoporosis the research suggests that the
following foods are appropriate and perhaps
helpful to eat.
Some foods to consider
eating:
Homemade yogurt with extra dry milk added to
increase the magnesium and calcium content
Fat free milk (skim)
Defatted soy flour
Calcium fortified orange juice
Sesame seeds
Carrots, lightly cooked
Pumpkin, canned or cooked
Sweet potatoes
Squash
Oatmeal, shredded wheat, other whole grain
low-no sugar added cereals
At least 97% or greater fat free chicken or
turkey breast
Substitute olive oil or canola oil for other
oils, but still use sparingly.
Also keep animal protein consumption down,
it increases calcium loss.
Salmon and other fish
1-5 servings of the following foods
recommended per week:
Sardines
Tofu with calcium sulfate
Fresh fruits (good source of boron to aid in
calcium absorption)
Dried fruits, unsweetened, especially
apricots, dates, prunes
Low fat tomato sauces and pasta
Peanuts, walnuts, almonds in moderation
Grape juice
Grapes, especially red grapes
Grapefruit, especially pink
Tupelo honey as a substitute for sugar in
cakes, cookies, breads, etc.
Salad dressings and dips with nonfat sour
cream, yogurt
Baked whole wheat chips and tortillas
Bean and, chickpea dishes and dips (great
source of boron to help increase calcium
absorption)
Tomato salsas
Mineral water
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|
food |
calcium
content in milligrams |
| non fat yogurt, one cup |
415 |
| sardines with bones, 3 oz |
372 |
| collard greens, 1 cup |
355 |
| pink salmon (canned with
bones) 6 oz |
334 |
| skim milk, 1 cup |
302 |
| calcium fortified orange
juice, 1 cup |
302 |
| bok choy, 1 cup |
250 |
| almonds, 3 oz |
198 |
| turnip greens, 1 cup |
200 |
| soy beans, 1 cup |
180 |
| broccoli, 1 cup |
180 |
| mustard greens, 1 cup |
150 |
| black molasses 1 tbsp. |
140 |
| great northern beans, 1
cup |
140 |
| non fat baked beans, 1
cup |
130 |
| tofu, 1 cup |
130 |
| navy beans, 1 cup |
130 |
| corn tortilla, 1 tortilla |
120 |
| kidney beans, 1 cup |
115 |
| okra, 1 cup |
90 |
| acorn squash, 1 cup |
90 |
| spinach (cooked), 1 cup |
74 |
| orange, one medium |
60 |
| raisins, 1/4 |
22 |
| peanut butter, 2 tbsp. |
18 |
Foods to consider avoiding:
1%, 2% and whole
milk and products
Meats with 96% or less fat
Red meats (Increases calcium loss)
Hydrogenated oils such as stick margarine,
and when listed as an ingredient in foods
Food with high butter fat and other animal
fats
Hot dogs, hamburgers
Salt (a major bone robber) or foods prepared
with salt
More than one cup of coffee or other
caffeine beverages a day
Sugar (a major bone robber)
Chocolate
Soft drinks due to high phosphorus content
Alcohol (it inhibits calcium absorption)
Carbonated Beverages
Caffeine (increases rate of calcium loss
through the urine)
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