Help Prevent Osteoporosis with These Best Foods
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. The best way to combat osteoporosis or low bone density is to eat a consistently healthy diet.
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 can get calcium from dairy products and it is also found in green leafy vegetables. Also add to your diet, kale, spinach, turnip greens, collard greens, and Chinese cabbage which are all rich in calcium. Vitamin K is another essential nutrient in preventing osteoporosis which can also be found in dark, leafy vegetables. You can find plenty of recipes that use these ingredients so that it can be added to your daily diet.
Large quantities of vitamin C are 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. Navel oranges contain 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.
There is an abundance of potassium in almonds which is a great snack. Almonds also contain potassium and protein which adds up to its benefits.
To make almond butter, you grind almonds and add 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.
Together with this diet for osteoporosis, is regular exercise. With this combination, you will be able to keep your bones healthy and strong for a long time.
So to summarize, the five important foods that you should take to help prevent osteoporosis are calcium, citrus fruits, fatty fish, almonds and almond butter, and the right vitamins.
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