Eating Healthy to Prevent Osteoporotic Fractures

Your diet is one of the key elements in preventing osteoporotic fractures. Osteoporotic fractures occur more easily when you do not have a diet that supports bone health. It is important that you know exactly which foods you should eat and how much of them you should consume. Here are some tips that will help.


Beans are filled with calcium and magnesium, which are great for bone health. You are encouraged to eat them regularly as part of your diet to prevent osteoporotic fracture. However, beans also contain a substance known as phytate which ironically can interfere with how your body's ability to absorb the calcium in the beans itself. You can solve this issue and get the most out of beans by soaking them in water for a few hours before you cook them.

Protein and Calcium Balance

Meat is high in in protein and this is good for your overall health. However, consumption of protein must be done in moderation because too much protein can actually interfere with the absorption of calcium which is essential for strong bones. You can create a balance by eating meat in moderation and eating dairy products, such as milk and cheese, which are rich in both protein and also rich in calcium.

Avoid Too Much Salt

In order to prevent osteoporotic fractures it is necessary to significantly reduce the amount of salt that you consume every day. In order to avoid getting too much salt daily, it is important that you reduce the amount of canned and processed foods that you eat in addition to watching the amount of salt that you put in your dishes. Ask your doctor what percentage of sodium you should be consuming daily then read the labels on processed and canned foods before consuming. However, your best weapon against consuming too much salt is to reduce the amount of salt you cook with, since this will significantly curb calcium loss.


Fish such as salmon and sardines are a great source of calcium. You should consume at least one serving of these every day or every other day to receive its full benefits. If you mix in some spinach, kale, okra or collard greens into any meal that contains salmon and sardines you will have a dish that is filled with calcium.

Your diet is a key factor in helping you to prevent osteoporotic fractures. It is essential that you try as much as possible to eat healthy in order to maintain bone health. For more tips, talk to professionals at businesses like Radius.