The Best Foods to Combat Osteoporosis
Osteoporosis is a disease affecting millions of Americans. There are also millions suffering from bone density which puts them at risk of suffering osteoporosis in the future. Eating a consistently healthy diet is the best way to combat osteoporosis or low bone density.
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. You can get calcium from dairy products and it is also found 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. You should also include foods rich in vitamin K to help prevent osteoporosis, and this 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.
Vitamin C can be found in citrus fruits. 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.
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. Buying canned salmon will make it easy for you to store and eat regularly. 3 ounces of salmon has almost 200 milligrams of calcium.
Snack on almonds and benefits yourself from getting plenty of potassium. Potassium and protein are contained in almonds so you get more benefits to form it.
To make almond butter, you grind almonds and add a little salt. Almond butter is great to spread on toast, crackers, or vegetables.
It is important to take daily vitamins aside from eating good, nutrient-dense food.
When it comes to vitamins, you should especially eat foods rich in vitamin K, Magnesium, calcium, and vitamin D. These pharmacy professionals can help you get the vitamins you need if you think that you are not eating enough foods with these nutrients present.
You should also do some exercises together with eating healthy foods. 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.
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