The Best Foods to Combat 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.
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 can get calcium from dairy products and it 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. 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. It can help boost bone strength. You should eat one whole pink or red grapefruit a day since it contains vitamin C enough for the whole day. They contain 90 milligrams of Vitamin C.
You can also find vitamin C in navel oranges. Navel oranges contain 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. Buying canned salmon will make it easy for you to store and eat regularly. With 3 ounces of salmon, you already consume 200 milligrams of calcium.
Almonds has plenty of potassium and is great for snacks. Potassium and protein are contained in almonds so you get more benefits to form it.
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. 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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