Vitamin D and calcium are perfect for increasing bone density. While these nutrients are the most important for bone health, many other nutrients play an essential role. Therefore, a diet that aims to prevent bone loss must be balanced, include plenty of fresh fruits and veggies and lean protein sources.
Some foods are better than others for osteoporosis prevention and management. Although the symptoms are not severe, they can lead to fractures that can take longer to heal. This can also make you more susceptible to other infections.
These are all delicious foods, but don’t be discouraged. We love #6 as a versatile replacement for the one food we eat far too often.
Is it possible to guess? Continue reading to find out the answer and other questions regarding bone health.
7 Superfoods to Help Osteoporosis
Dark GreensWhile we tend to view dairy as the only source of calcium, it is found in many other vegetables. For example, all dark leafy greens such as kale and collard greens, Chinese cabbage, and turnip leaves are high in calcium.
However, that’s not all. You can also find a lot of vitamin K in them, which is well-known to reduce your chances of developing Osteoporosis.
Magnesium and potassium are less well-known than vitamin D and calcium, but they are still vital to bone health. This is because these nutrients work together to protect your bone health. A magnesium deficiency can cause a loss of vitamin D. Potassium on the other side is capable of neutralizing the acids that would otherwise leach calcium from your bones.
Sweet and white potatoes are rich in magnesium and potassium. To preserve their health, make sure you bake them or boil them.
- Citrus Fruit
You all know that citrus fruits are a great source of vitamin C. However, you might not realize that vitamin C is crucial in preventing the loss of bone. Vitamin C is essential for collagen development, which is the fibrous part of bone and cartilage.
Unfortunately, this is not good news for women. Supplementing with vitamin C is more effective in maintaining bone density in men, according to studies. Don’t stop eating citrus because you are female. Vitamin C is essential for many things, including smooth and youthful-looking skin. A single grapefruit or orange can provide a whole day’s worth of Vitamin C.
A variety of fatty fish can provide a good amount of vitamin D to aid your body’s use of calcium. Fish also contains omega-3 fat acids. These fatty acids can help support your bones and cardiovascular health.
Salmon is an excellent source of potassium. Canned salmon also contains calcium. Calcium is due to the small soft bones that are packed with the meat. The same goes for sardines. The bones won’t be noticeable, but it’s okay to eat salmon filets.
Almonds are rich in potassium and calcium. They are also very versatile and easy to add to your diet. You can eat them by the handful, chop, and toast as a topping for salads, or crush them with some salt to make a delicious nut butter that you can spread on whole grains bread.
Almonds contain some fat, but it shouldn’t be a problem. You don’t have to eat many almonds to reap the nutritional benefits.
It is a good idea to substitute other sweeteners for refined sugar as often as possible. For many reasons, sugar is one of the greatest threats to public health. Sugar can cause Osteoporosis.
Molasses is a natural sweetener and also contains calcium. Molasses can be used in baking and added to yogurt, oatmeal, and smoothies.
- Fortified Foods
You can get extra calcium and vitamin D from plant-based kinds of milk, orange juices, pieces of bread, and cereals.
It is a good idea for winter to purchase more vitamin-d rich foods, as you won’t be getting out in the sun as often. Vitamin D is a vitamin that the body makes under the sun’s ultraviolet radiation. It is common for people to become deficient. Winter may also mean that fresh leafy greens, which you depend on for calcium, are less readily available.
Your skeletal structure allows every other part of your body, including the brain, to function correctly. Osteoporosis is a condition that weakens bones and can be deadly. It is not only dangerous because it can make your body more fragile or even fatal, but also because it causes the foundation to become weaker. A loss of bone mass or density can lead to fractures in parts of your body, even after a minor bump or bruise.
The good news is that diet can help prevent and even reverse bone loss. Talk to your doctor about your osteoporosis risk factors by the age of 50. These foods are good for your bones, so start incorporating them into your daily diet. It is a lifetime job to keep your bones strong and avoid Osteoporosis.
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