Eat Well to Prevent Osteoporosis

Osteoporosis is a condition where bones, after some time, turn out to be more permeable and fragile.

Bones  will fracture due to a lack of calcium and various mineral components. This can result in a extraordinary arrangement of torment, cause skeletal distortions and can abatement one's stature. Postmenopausal women are leading targets along with older people. Osteoporosis is also associated with long-term steroid therapy and certain endocrine disorders.

Can My Diet Prevent Osteoporosis?

Yes, if you incorporate certain foods into your diet, you can prevent osteoporosis. One of the best foods to incorporate into your diet are those loaded with calcium an vitamin D. That said, what foods are rich in these two components and should be in your diet regularly? Read on to discover what foods are rich with calcium and vitamin D:

The Miracle of Milk

Remember when you were a kid and mom said drink your milk, it’s good for your bones! Milk is loaded with calcium, which is crucial for building and strengthening your bones. Both skim milk and low fat milk offer the same amount of calcium just minus the fat. So mom was right – drink your milk!
You can also incorporate yogurt and cheese for your daily calcium requirement. You should take in three servings each day.

Go After Almonds

Along with some other nuts, almonds are rich in calcium, magnesium and proteins that are essential nutrients. These components will aid in building healthy, strong bones in many ways. Nuts are loaded with good fats known as proteins and will offer up a much healthier snack.
Two great replacements, if you’re not into almonds, are sunflower seeds and pistachios.

Buy Salmon

Salmon is an excellent source of vitamin D which helps your body absorb and process calcium. Other foods rich in vitamin D are tuna, egg yolks and mushrooms. You should incorporate these wonderful sources into your diet. Switch them around to add variety to your meals without growing weary of the same one every day.

Breakfast Cereals

Fortified breakfast cereals are enhanced with vitamins and minerals, including vitamin D and calcium. Fortified foods are a great replacement if you do not like fish or you are lactose intolerant. Other choices of fortified foods include orange juice and whole grain breads. You should include at least one serving of fortified foods daily.

What Foods to Stay Away From

Salt is probably one of the biggest deterrents for keeping a strong bone structure.

Research has shown that postmenopausal women lose more bone minerals, due to salt in their diets, than women of the same age who do not use salt.

Processed foods are the biggest providers of high sodium within their ingredients. Fast foods, whole grain breads and breakfast cereals use a great deal of salt as well. Salt presents one of the biggest dangers toward bones and is also one of the hardest ingredients to get away from. All processed foods provides over 75% of the sodium we consume. There are alternatives to your table salt that are artificial flavorings or low in sodium.

Related Posts