Cut down on these food items to keep away osteoporosis

Junk food
Representative image: ShutterOK/Shutterstock

Osteoporosis is a condition when the bone strength weakens and gets susceptible to fracture and other injuries. This is mostly seen in women who are over 50 years. Most people realise that they have osteoporosis only when they fall down and injure themselves. Age, hormone fluctuations, vitamin D deficiency, emotional stress, lack of exercise, severe nutrient deficiency and side effects of certain medicines could be reason for osteoporosis.

Including food loaded with calcium and vitamin D in your regular diet is the easiest way to keep away osteoporosis. Consuming milk, yoghurt, cheese, paneer and spinach would make the bones stronger. The alkaline nature of the body would go up by eating lots of fruits and veggies. These alkaline food items, in fact, help the bones assimilate and absorb calcium. Meanwhile, acidic food items like meat and sweets could take away calcium out of the bones. Vitamin D which is essential for bone strength is present in sunlight, milk, egg yolk, sea food and liver.

It is better to reduce the intake of these food items to prevent osteoporosis:


Using too much salt in food could result in loss of calcium from bones. Store bought processed food are loaded with salt. Food items like pickles and papads too contain lots of salt. So it is better to use these food items minimally.

Carbonated drinks

The phosphoric acid in such drinks would eliminate calcium through urine.


The caffeine contained in coffee would deplete the calcium in bones. So, it is not healthy to drink more than two cups of coffee on a day. Alcohol, meat and sugar too are items that causes calcium depletion.

How to reduce chances of osteoporosis

Standing in the sunlight for 20 minutes at least thrice a week and walking everyday would make your bones stronger.

Here is the recipe of palak paneer kofta curry which is a storehouse of calcium.


¼ kg palak (Blanch the palak leaves, strain them and the finely chop)
100 gm paneer (grated)
3 tbsp wheat flour
200 gm tomatoes
1 onion
2 garlic cloves
1 piece ginger
100 gm pumpkin
2 cloves
1 inch cinnamon piece
1 tsp cumin
1 tsp kasuri methi or dried fenugreek leaves
1 tsp chili powder
3 tbsp fresh cream
Coriander leaves


Take palak, grated paneer, wheat flour and salt in a bowl
Mix well
Make 12 balls from this mixture
Cook these kofta balls in steam or fry them in oil
Set them aside to be used later
Pressure cook the tomatoes, onion, garlic, ginger, pumpkin, cloves and cinnamon in half cup water
Blend this mixture in a mixture jar after it has cooled down
Heat oil in a pan
Splutter the cumin seeds
Roast the kasuri methi and chili powder on low flame
Add the blended mixture
Mix well
Cook for two minutes
Into it, add the steamed or fried kofta balls
Add the fresh cream too
Gently mix everything
Garnish with finely chopped coriander leaves

Enjoy the sweet and spicy palak kofta curry with rice, chapathi or roti.


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