Foods recommended for people with Osteoporosis

Introduction:

            Foods rich in Vitamin D and Calcium, boost bone density. Calcium is the first substance when we think of bone health but there are several other substances also which play a vital role. Some of them can be Vitamin C, Magnesium and Potassium. It is because of this reason you are asked to take fresh fruits and vegetables when you have any bone issues.

            Some may be tastier than others. Here are a few which is good to take during osteoporosis. It is wise to take this disorder serious as the symptoms are painless and the fractures caused to take a long time to heal which makes you prone to infections.

 Greens:

            One will think of dairy products when asked for the source of Calcium. Calcium is also found in many vegetables. Green leafy vegetables like Chinese cabbage, kale, bok choy, turnip green and collard greens have a rich amount of calcium in it. Besides they also contain Vitamin K which is also known to reduce the risk of osteoporosis.

Potatoes:

            Besides Calcium and Vitamin D, Magnesium and Potassium also plays a major role in bone health. All these minerals and vitamins bind together and enhance bone health. Magnesium deficiency can lead to unbalance in Vitamin D. Whereas, Potassium neutralizes the excess acid in our body which will leach calcium from our bones. Both white and sweet potatoes contain potassium and magnesium.  Boil or bake them instead of frying them which preserves the nutrients in it.

Citrus Fruits:

            As we know that citrus fruits are rich in Vitamin C. What we need to know is that Vitamin C plays a vital role in preventing bone loss. Vitamin C is essential in the development of collagen, a fibre vital for bones and cartilage.

            However, studies show that Vitamin C helps in preserving bone health more in men than women. That doesn’t mean women needn’t take citrus fruit. It also has several other benefits related to skin texture and tone. one orange or grapefruit delivers nutrients needed for 1 day.

Ragi:

            Include ragi in your diet. It contains a high amount of calcium bout 330 - 350 mg per 100 gm. It also improves your bone health.

Dates:

            Dates are rich in manganese, calcium and copper. One can take dates to improve bone density. It improves overall bone health.

Fish:

            Many fat-rich fishes have a good amount of Vitamin D. Vitamin D  helps to build calcium in our bones. Fish also contain omega-3-fatty acids which besides bone health also benefits in joints and cardiovascular issues.

            Salmon has a rich source of potassium and canned salmon has calcium in it too. Calcium is present in the soft bones in the mean. This is same with sardines. The bones are too small that it won’t disturb while eating. It is good to eat salmon fillets, fresh or canned tuna or mackerel

Almonds:

            Almonds serve several purposes. It is rich in calcium potassium and can be included in our diet easily. It can be eaten as a snack. It can be chopped and roasted as a crunchy topping in your salad. You can also crush it with salt butter on whole-grain bread. Almonds also have a large amount of fat which will not be an issue when you take not more than needed to ain the benefits.

Figs:

            If you are searching for foods which strengthen your bone then fig is the best one .four to five medium-sized figs contain about 90 mg of calcium and other nutrients like potassium and magnesium. Fresh figs are found in California but you can have dried fig all the year. Half a cup of dried figs contains nearly 121 mg of calcium.

Eggs:

            Eggs contain essential nutrients and high protein including Vitamin D. Have 3 - 4 eggs a week. It improves bone health.

Pulses:

            Pulses have a high amount of calcium. 100 gm of black gram dal provides 200 gm of calcium. You can also take lima beans, soya bean and horse gram for daily calcium intake and other nutrients.

Molasses:

            It is always better to choose refined white sugar than artificial sweeteners. Sugar is becoming a major threat in today's environment due to various reasons. In osteoporosis, sucrose can weaken the bones.

            However, molasses is a natural sweetener which also contains calcium. Use molasses in baking, stirring it in smoothie, yoghurt or oatmeal.

Milk:

            It is no wonder that milk is rich in calcium and Vitamin D. It strengthens the bone. Calcium is a vital nutrient to have healthy bones. It is advised to take low-fat milk. Other forms of them one can take are yoghurt and cheese. Take 3 servings a day.

Fortified foods:

            Orange juice, cereals, plant-based milk and bread are fortified with more calcium and Vitamin D. If you are a vegan or don’t like dairy, you can still have the same amount of vitamins. This will be the initial stage for building and maintaining bone density.

            It is advised to take fortified food during the winter. It is because we won’t have much exposure to the sun during winters to get enough Vitamin D. We get abundant Vitamin D from the sunrays. We don't spend much time during winter outdoors, besides the days are also short. One can also depend on leafy vegetable for calcium which will be available during the winter season.

Conclusion:

            Our skeletal system holds all parts of our body together, all organs intact in their places. Osteoporosis weakens the bones and causes deadly pain. It is a dangerous condition as it disrupts the foundation of our body. This will cause loss of bone mass and density even with a tiny bruise or mild bump.

            A good diet can help in preserving bone density. It is better to visit the doctor when you have crossed your 50s and check for osteoporosis. It is better to take these foods whatever age you are and add them to your diet. Keeping your bones healthy and prevent osteoporosis is a mandatory work to be checked after your 50s.