Osteoporosis
If you're looking to maintain bone mass and prevent osteoporosis, start with your diet. Try these nutritious recipes full of bone-strengthening vitamin D and calcium — and plenty of flavor.
By
Diana Rodriguez
by
Lindsey Marcellin, MD, MPH
Bone-Healthy Dishes That Will Broaden Your Horizons
Want to boost your calcium intake and create an overall diet that will encourage good bone health? You have plenty of tasty options beyond a tall glass of milk!
While fortified dairy foods can be a great source of calcium, vitamin D, and protein, all of which help keep your bones strong, many other foods — from salmon to leafy greens — provide some of those same nutrients and can be good menu choices in your efforts to preventosteoporosis.
The recipes that follow offer new ways to enjoy foods that contain vitamin D and calcium, along with other essential nutrients.
Broccoli, White Bean, and Cheddar Soup
Broccoli is an excellent source of vitamin C and a very good source of potassium, which helps you maintain a healthy blood pressure level. It also adds a bit of calcium and fiber to this soup, not to mention color and flavor. Cannellini beans pump up the fiber and add some protein. And Cheddar cheese brings both protein and calcium to the table. Put these ingredients together and you’ve got a delicious soup that cooks up in less than half an hour.
Citrus Berry Smoothie With Yogurt
Want a cool, fruity treat that helps build your bones as you sip? Whip up a citrus berrysmoothieand guard against osteoporosis at the same time. Blend fresh or frozen berries with yogurt and orange juice. Sneak in a couple of tablespoons of vitamin D–fortified powdered milk, and add a bit of vanilla, honey, and toasted wheat germ for flavor and texture. Enjoy this fiber-filled, antioxidant-rich treat for breakfast, a snack, or any time you need a nutrient boost.
Broiled Salmon With Tomatoes, Spinach, and Capers
Salmon is a natural source of vitamin D, making it a great choice to include in an osteoporosis prevention diet. While spinach has some calcium, it also contains oxalates, which bind with calcium and make it difficult for the body to absorb the nutrient. But spinach redeems itself by providing a broad variety of vitamins and minerals.
Season the salmon, broil it, and top it with lightly cooked onion, tomatoes, spinach, and capers for a dish to please taste buds and provide a variety of health benefits.
Grilled Tuna Steaks for Vitamin D
If you're in the mood for a hearty steak, try a grilled tuna steak instead of beef. Tuna is a delicious source of protein, and it's also a natural source of vitamin D. Marinate the tuna in a mixture of olive oil, green onions, fresh basil, minced garlic, marjoram, and red pepper flakes for 1 to 2 hours, then grill or broil.
Serve with greens, such as kale or cabbage, to add calcium to your meal and you’ll have a double dose of protection against osteoporosis.
Grilled Eggplant Makes a Great Panini
When you're in the mood for a cheese sandwich, choose one that's optimal for your health. Grill slices of eggplant and top them with slices of low-fat mozzarella cheese. Toast vitamin D–fortified whole-grain bread and assemble your sandwich, layering in roasted red peppers and thinly sliced red onions. Serve it warm for a delicious, cheesy treat that provides both calcium and the goodness of vegetables.
Smothered Greens for a Calcium-Filled Side
Collard greens, kale, mustard greens, and turnip greens are all good plant sources of calcium, but traditional recipes often contain bacon, ham hocks, or fatback, making them high in sodium and fat. It doesn’t have to be this way, though. Smoked turkey breast adds a lot of flavor without the fat, and even vegetarian greens can taste great, flavored with garlic, onion, smoked paprika, or lemon.
Pair these greens with a source of protein, like the beans inSouthern Black-Eyed Pea Salad or the tofu inRed-Hot Saucy Tofu, and you’ve got a meal to boast about!
Grilled Artichokes Are Just the Beginning
On their own, artichokes are not a calcium standout, but serve them with pasta sprinkled with cheese, layer them on a cheese pizza, serve them with a yogurt-cheese dip, or add them to a grilled cheese panini and you’ve got a whole new taste sensation that’s full of fiber and antioxidants as well as a dose of dairy calcium.
This recipe for grilled artichokes will get you started with this versatile food.
Pasta With Greens and Tomato Sauce
This delicious combination of pasta, collard greens, and grated Parmigiano-Reggiano packs a powerful punch against osteoporosis, with both the collard greens and cheese providing calcium.
While raw collard greens may look tough, it’s important not to overcook them. Taste your greens after 5 to 10 minutes of cooking to see whether they’re softened but not mushy.
