The Best Foods to Combat Osteoporosis
Millions of Americans are affected by osteoporosis. People suffering from low bone density which can lead to osteoporosis in the future is also in the millions. Eating a consistently healthy diet is the best way to combat osteoporosis or low bone density.
Here are some of the best foods that can help fight against 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. You should add kale, spinach, turnip greens, collard greens, and Chinese cabbage to your diet. You should also include foods rich in vitamin K to help prevent osteoporosis, and this can also be found in dark, leafy vegetables. If you want to add these nutrients in your regular diet, then you should look for recipes that incorporate all these ingredients in meals.
Vitamin C can be found in citrus fruits. It can help boost bone strength. Eating a whole pink or red grapefruit will give you vitamins that can last you for one whole day. They contain 90 milligrams of Vitamin C.
Another good source of vitamin C which you can eat regularly. Each navel orange contain 82 milligrams of vitamin C.
Fatty fish like salmon is full of Vitamin D and omega-3 fatty acids which are great for your bones. Canned salmon can easily be stored and you can always eat it regularly. 3 ounces of salmon has almost 200 milligrams of calcium.
There is an abundance of potassium in almonds which is a great snack. There are more benefits to eating almonds since it also contains potassium and protein.
You can also make almond butter which is made from ground almonds and a little salt. Almond butter is great to spread on toast, crackers, or vegetables.
You should not only eat good, nutrient-dense food but you should also add vitamins as well.
When it comes to vitamins, you should especially eat foods rich in 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. Combining healthy foods and regular exercise will keep your bones healthy and strong for a long time.
If you take calcium, citrus fruits, fatty fish, almonds and almond butter, and the right vitamins, you can be on your way to fighting osteoporosis.
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