The Best Foods to Combat Osteoporosis
Millions of Americans are affected by osteoporosis. There are also millions suffering from bone density which puts them at risk of suffering 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.
It is important to take calcium to help fight osteoporosis. You should take dairy products which is rich in calcium and which 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. Another essential nutrient useful in preventing osteoporosis and which can be found in dark, leafy vegetables is vitamin K. 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. When you eat navel oranges you consume 82 milligrams of vitamin C each.
If you eat fatty fish like salmon, you can get all the vitamin D and omega-3 fatty acids that it contains. Canned salmon can easily be stored and you can always eat it regularly. You can get 200 milligrams of calcium in just 3 ounces of salmon.
Snack on almonds and benefits yourself from getting plenty of potassium. There are more benefits to eating almonds since it also contains potassium and protein.
To make almond butter, you grind almonds and add a little salt. You can have a great snack with your toast, crackers, or vegetables if you spread almond butter on them.
You should not only eat good, nutrient-dense food but you should also add vitamins as well.
Vitamin K, Magnesium, calcium, and vitamin D are the important vitamins which should be found in the foods that you eat. 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. Your bones will be healthy and strong for a long time if you combine health foods and regular exercise.
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.