A Guide to Foods That Can Reduce the Risk of Osteoporosis
Osteoporosis is a disease affecting millions of Americans. And millions also have a low bone density which puts them at risk of developing osteoporosis in the future. If you want to fight against osteoporosis or low bone density, then it is important to eat a consistently healthy diet.
Below are some of the best foods to include in your diet for osteoporosis.
The first nutrient that you need to include in the foods that you eat in order to fight osteoporosis is calcium. Calcium is found in dairy products and in green leafy vegetables. You should add kale, spinach, turnip greens, collard greens, and Chinese cabbage to your diet. Vitamin K is another essential nutrient in preventing osteoporosis which can also be found in dark, leafy vegetables. Recipes that use these ingredients can be found online which you can add to your regular diet.
Large quantities of vitamin C are found in citrus fruits. The strength of your bones will be boosted if you take plenty of vitamin C. Eating a whole pink or red grapefruit will give you vitamins that can last you for one whole day. You will add 90 milligrams of vitamin C to your diet.
You can also find vitamin C in navel oranges. When you eat navel oranges you consume 82 milligrams of vitamin C each.
Fatty fish like salmon is full of Vitamin D and omega-3 fatty acids which are great for your bones. If you buy canned salmon, then it is easier to store and eat regularly. 3 ounces of salmon has almost 200 milligrams of calcium.
There is an abundance of potassium in almonds which is a great snack. Almonds also contain potassium and protein which adds up to its benefits.
Almond butter is made from ground almonds and a little salt. You can spread it on your toast, crackers, or vegetables.
Aside from eating good, nutrient-dense foods, you should take daily vitamins as well.
Vitamin K, Magnesium, calcium, and vitamin D are the important vitamins which should be found in the foods that you eat. These pharmacy professionals can help you get the vitamins you need if you think that you are not eating enough foods with these nutrients present.
If you eat healthy foods you should couple it with regular exercise. Combining healthy foods and regular exercise will keep your bones healthy and strong for a long time.
It will help you to fight osteoporosis if you take the following foods: calcium, citrus fruits, fatty fish, almonds and almond butter, and the right vitamins; with this you help prevent osteoporosis.
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