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July 30, 2019
A Guide to Foods That Can Reduce the Risk of Osteoporosis
Millions of Americans are affected by osteoporosis. There are also millions suffering from bone density which puts them at risk of suffering osteoporosis in the future. The best way to combat osteoporosis or low bone density is to eat a consistently healthy diet.
Below are some of the best foods to include in your diet for osteoporosis.
If you want to fight osteoporosis, then the first nutrient that you should include in your diet is calcium. You can get calcium from dairy products and it is also found in green leafy vegetables. You should add kale, spinach, turnip greens, collard greens, and Chinese cabbage to your diet. Another essential nutrient useful in preventing osteoporosis and which can be found in dark, leafy vegetables is vitamin K. You can find plenty of recipes that use these ingredients so that it can be added to your daily diet.
Cirtus fruits are very rich in Vitamin C. The strength of your bones will be boosted if you take plenty of vitamin C. You should eat one whole pink or red grapefruit a day since it contains vitamin C enough for the whole day. You will add 90 milligrams of vitamin C to your diet.
Another good source of vitamin C which you can eat regularly. Navel oranges contain 82 milligrams of vitamin C each.
Two other nutrients that are essential for healthy bones are Vitman D and omega-3 fatty acids which can be found in fatty fish like salmon. Buying canned salmon will make it easy for you to store and eat regularly. 3 ounces of salmon has almost 200 milligrams of calcium.
Almonds has plenty of potassium and is great for snacks. There are more benefits to eating almonds since it also contains potassium and protein.
To make almond butter, you grind almonds and add a little salt. You can spread it on your toast, crackers, or vegetables.
It is important to take daily vitamins aside from eating good, nutrient-dense food.
You should also eat foods rich in vitamins especially vitamin K, Magnesium, Calcium, and vitamin D. If you think you are not eating enough foods with these nutrients present, then you can get help from these pharmacy professionals to help you get the vitamins you need.
Together with this diet for osteoporosis, is regular exercise. Combining healthy foods and regular exercise will keep your bones healthy and strong for a long time.
So to summarize, the five important foods that you should take to help prevent osteoporosis are calcium, citrus fruits, fatty fish, almonds and almond butter, and the right vitamins.
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