The Best Foods to Combat Osteoporosis
Millions of Americans are affected by osteoporosis. And millions also have a low bone density which puts them at risk of developing osteoporosis in the future. The best way to combat osteoporosis or low bone density is to eat a consistently healthy diet.
If you want to combat osteoporosis, then here are the essential food items that you need to include in your diet.
The first nutrient that you need to include in the foods that you eat in order to fight osteoporosis is calcium. You should take dairy products which is rich in calcium and which is also found in green leafy vegetables. Also add to your diet, kale, spinach, turnip greens, collard greens, and Chinese cabbage which are all rich in calcium. Another essential nutrient useful in preventing osteoporosis and which can be found in dark, leafy vegetables is vitamin K. If you want to add these nutrients in your regular diet, then you should look for recipes that incorporate all these ingredients in meals.
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.
Navel oranges are also full of vitamin C. Each navel orange contain 82 milligrams of vitamin C.
If you eat fatty fish like salmon, you can get all the vitamin D and omega-3 fatty acids that it contains. Canned salmon can easily be stored and you can always eat it regularly. 3 ounces of salmon has almost 200 milligrams of calcium.
Snack on almonds and benefits yourself from getting plenty of potassium. Potassium and protein are contained in almonds so you get more benefits to form it.
To make almond butter, you grind almonds and add 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.
You should also eat foods rich in vitamins especially vitamin K, Magnesium, Calcium, and vitamin D. 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. With this combination, you will be able to 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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