The Best Foods to Combat Osteoporosis
Osteoporosis is a disease affecting millions of Americans. There are also millions suffering from bone density which puts them at risk of suffering 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.
If you want to fight osteoporosis, then the first nutrient that you should include in your diet is calcium. You should take dairy products which is rich in calcium and which is also found in green leafy vegetables. Also rich in calcium are kale, spinach, turnip greens, collard greens, and Chinese cabbage, and all these should be added 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.
Cirtus fruits are very rich in Vitamin C. The strength of your bones will be boosted if you take plenty of vitamin C. You should eat one whole pink or red grapefruit a day since it contains vitamin C enough for the whole day. With a whole grapefruit you are taking in 90 milligrams of vitamin C.
Another good source of vitamin C which you can eat regularly. When you eat navel oranges you consume 82 milligrams of vitamin C each.
Two other nutrients that are essential for healthy bones are Vitman D and omega-3 fatty acids which can be found in fatty fish like salmon. If you buy canned salmon, then it is easier to store and eat regularly. You can get 200 milligrams of calcium in just 3 ounces of salmon.
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. Almond butter is great to spread on toast, crackers, or vegetables.
It is important to take daily vitamins aside from eating good, nutrient-dense food.
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.
Together with this diet for osteoporosis, is regular exercise. Your bones will be healthy and strong for a long time if you combine health foods and regular exercise.
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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