Help Prevent Osteoporosis with These Best Foods
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.
If you want to fight osteoporosis, then the first nutrient that you should include in your diet is calcium. Calcium is found in dairy products and 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. 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.
Cirtus fruits are very rich in Vitamin C. With a large amount of vitamin C in your diet, your bone strength can be boosted. Eating a whole pink or red grapefruit will give you vitamins that can last you for one whole day. With a whole grapefruit you are taking in 90 milligrams of vitamin C.
Navel oranges are also full of vitamin C. Each navel orange contain 82 milligrams of vitamin C.
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. 3 ounces of salmon has almost 200 milligrams of calcium.
Almonds has plenty of potassium and is great for snacks. Almonds also contain potassium and protein which adds up to its benefits.
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.
You should also eat foods rich in vitamins especially vitamin K, Magnesium, Calcium, and vitamin D. 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.
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.
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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