Osteoporosis Diet: 5 Refreshing Fruits You Should Eat For Strong Bones

Suffering Porous Bone Or Osteoporosis?

Then, the right diet for bone strength must be your second step after consulting a doctor. Or we should say it could be your first step because a good diet will not harm you anyway.

Calcium, vitamin D, vitamin K, and magnesium-rich food play a central role in strong bones, and we must say fruits are the core of this food.

So, today, we will cover the key ingredient of the Osteoporosis diet: Fruits, especially the summer fruits that could strengthen your bones.

Get, set, and eat.

Apple- An apple a day keeps bone problems away. Yeah, just a twist in saying. Apple improves high bone density that is crucial for bone health. In addition, its inflammatory and antioxidant compounds may help in promoting bone strength and density.

Bone rich nutritional quality of Apple- One medium Apple contains:

  • Vitamin C: 14% of the Reference Daily Intake (RDI)
  • Potassium: 6% of the RDI
  • Vitamin K: 5% of the RDI
  • Manganese: 2–4% of the RDI for

Bananas- Jam-packed with nutritional values for bone density and strength. Bananas contain a rich amount of fructooligosaccharide(FOS): a prebiotic compound that helps the digestion system absorb nutrients, especially Calcium.

Bone rich nutritional quality of Bananas- One medium ripe banana contains:

  • Potassium- 9% of the RDI
  • Vitamin C- 11% of the RDI
  • Manganese- 14% of the RDI
  • Magnesium- 8% of the RDI
  • Copper- 10% of the RDI

Pineapple- Like Calcium, manganese is also key to strong bones, and pineapple is one of the top sources of this mineral. Researches show that you can get 76% of your daily value of manganese just with one cup of pineapple.

Bone rich nutritional quality of Pineapple- One cup of pineapple contains:

  • Vitamin C: 131% of the RDI
  • Manganese: 76% of the RDI
  • Potassium: 5% of the RDI
  • Magnesium: 5% of the RDI
  • Copper: 9% of the RDI

(Note: Please be careful to overdo.)

Orange- One of the rich sources of Vitamin C, Oranges or their by-products contains so much that boost your bone health. Vitamin C boosts collagen production that is vital for healthy bones and joints. In addition, orange juices fortified the nutrients like vitamin D and Calcium in the blood that reduce the risk of Osteoporosis.

Bone rich nutritional quality of orange- One cup of orange juice contains:

  • Vitamin C: 67% of the Reference Daily Intake (RDI)
  • Potassium: 10% of the RDI
  • Magnesium: 6% of the RDI
  • Folate: 15% of the RDI

Figs- Dominant source of potassium and Calcium; figs are a rich diet ingredient for strong bones. In addition, the fruit improves bone density which is crucial for preventing conditions like Osteoporosis. Dried figs provide 5% of the RDI of Calcium per ounce (28 grams).

Bone rich nutritional quality of figs- One ounce of figs contains:

  • Copper: 3% of the Daily Value (DV)
  • Magnesium: 2% of the DV
  • Potassium: 2% of the DV
  • Vitamin B6: 3% of the DV
  • Vitamin K: 2% of the DV

Bonus: And you get a Tomato in Bonus.

Yes, it is not fruit, though, we can not ignore its bone-strengthening quality, so here it is.

Tomato contains beneficial amounts of Vitamin k and Calcium that are vital for bone repairing tissues.

Have a strong bone!

Though fruits play a vital role in preventing Osteoporosis, add other food to your diet like milk products, green leafy veggies, and pulses like soya beans.

However, if you are still concerned about bone health, talk to your family doctor, a nutritionist, or an osteoporosis specialist.

Content Reviewed by – Asian Hospital Medical Editors