• Consume more of fish, fish oils and eggs which are rich in Vitamin D. If you are a vegetarian, early morning sunlight is your best bet.
• Include dietary phosphorus (found in wheat flour, oats, brown rice, etc.), magnesium (found in leafy vegetables, nuts like almonds, lentils and beans) and zinc (found in seafood especially lobsters, beef, nuts like cashew, mushrooms, etc.)
• Include Vitamin K (found in collards, green peas, etc.) and Vitamin C (found in bell peppers, grapefruit, oranges, etc.).
• Eat calcium-rich foods like green beans, celery, coconut, spinach, asparagus, sesame seeds, cabbage, sapote, brussels, gooseberry, avocados, almonds, etc.
• Excess sodium is a risk factor. Cut off excess salt from your diet. Avoid packaged, canned and tinned items.
• Include proteins in your diet obtained from pulses, nuts, beans, lentils, tofu, cottage cheese and fish.
• It is better to avoid soft drinks since they may increase risk of Osteoporosis.
• Avoid alcohol, caffeine, salt, animal protein, fats, tobacco, oxalic acid-rich foods like rhubarb, spinach and chocolate.