As you age, you need to turn out to be more informed with respect to your body’s wellbeing. Osteoporosis is an illness where the bones slowly become slim and delicate. This sickness creates affectability to bone break, even from minor mishaps and falls. At the point when an individual has osteoporosis, all his/her bones can get influenced yet the odds are that the bones of the spine, hip, and wrist are bound to break. It is said that osteoporosis influences individuals at a more seasoned age, yet the truth of the matter is that harm to your bones can begin even at an early age as well. Consequently, it is imperative to take additional consideration of your bones’ wellbeing. Here is a list of food that you should include in your diet to prevent osteoporosis.
#1 Make Fruits & Vegetables Your Priority
Eating fresh vegetables such as beetroot, cabbage, cauliflower, and okra is perfect for your bone health. They contain essential vitamins and minerals that are required by your body and make your bones stronger. Some of the best fruits and vegetables for osteoporosis prevention include leafy greens like kale, collard greens, spinach, and mustard greens, Figs, Broccoli, Oranges, Mushrooms, Tomato products, raisins, potatoes, spinach, sweet potatoes, papaya, oranges, orange juice, bananas, plantains, and prunes.
#2 Consume Dairy Products
Healthy sources of calcium and fat are equally important for your bone health just like other food products. Dairy products include milk, cheese, yogurt, etc that are rich in calcium. Milk products are full of potassium, and protein which aids in bone growth and helps in a child’s development. They increase bone density and help adults maintain bone mass. If you involve few quantities of these milk products and bioproducts in your diet chart it will surely do wonders for your bone’s health.
#3 Protein intake is necessary
Protein is a key nutrient for bone health across the life span and therefore has a function in the prevention of osteoporosis. Protein makes up roughly 50% of the volume of bone and about one-third of its mass. Salmon and tuna are particularly high in vitamin D, which helps the body process calcium. Skinless chicken and other lean meats also provide a healthy dose of protein to support bone density and tissue growth.
#4 Include Nuts in your diet
Many types of nuts are a good source of healthy fats, protein, and nutrients like calcium and magnesium. Some ideal nuts for osteoporosis prevention include almonds, sunflower seeds, or pistachios. Eat a handful each day as a snack to promote bone health. Another way to prevent the development of osteoporosis is by eating a fistful of nuts every day. You should have walnuts, almonds, pistachios, cashews, and apricot every day as they are enriched with essential minerals such as calcium, phosphorus, magnesium, and manganese.
#5 Omega 3 Fatty Acid
Omega 3 Fatty Acid can be found in various ‘supersedes such as pumpkin seeds and flaxseeds and in fish. They not only prevent some serious diseases like osteoporosis and rheumatoid arthritis but also aid bone health. They are also useful in reducing the risk of heart disease. Omega 3 fatty acids can improve bone strength by boosting the amount of calcium in your bones, which should lead to a reduced risk of osteoporosis ( 87, 88 ). Omega-3s are also known to treat arthritis.
#6 Fortified Foods
There is food that is full of nutrients and minerals which are very important for your body’s health. Food like bread, orange, cereals, etc has a rich amount of Vitamin D and Calcium which helps consume nutrients. Calcium-fortified foods such as tofu products, soy beverages, orange juice are great to support a healthy body structure. These products are helpful to provide healthy and stronger bones.
#7 Eggs and Ragi
Including ragi in your daily diet can help you in providing calcium to bones. Ragi contains 330 to 350 mg of calcium per 100gms. Eating ragi helps in improving your bone health. If we talk about eggs, they are loaded with protein and many essential nutrients including vitamin D. Intake of vitamin D is beneficial for your bone health. So, have eggs and make your bones healthier and stronger.