World Osteoporosis Day 2020: 5 Meals That Will Assist You Construct and Keep Sturdy Bones – Instances Now

Osteoporosis Diet: 5 Foods That Help You Build & Maintain Strong Bones & nbspPhoto Credit: & nbspiStock Images

Key highlights

  • Maintaining a healthy, balanced diet high in vitamins, minerals, and antioxidants is a critical part of bone health
  • Calcium, vitamin D, and magnesium are some important nutrients you need to build and maintain strong bones
  • However, you should speak to your doctor if you think you are at risk of developing osteoporosis

New Delhi: Eating a healthy, balanced diet will help you build and maintain strong bones. It will help you lose weight or maintain weight loss while reducing your risk of heart disease, diabetes, cancer, and various other diseases. If you have osteoporosis, eating a nutritious diet can go a long way in managing your bone health. Eating a balanced diet high in calcium and vitamin D, along with regular exercise and other healthy lifestyle habits such as not smoking, maintaining a healthy weight, can help you look and feel good.

Whether you have osteoporosis or not, focusing on foods rich in vitamins, minerals, and other essential nutrients will keep your bones healthy. On World Osteoporosis Day, which happens on October 20th each year, we list some of the superfoods you can incorporate into your osteoporosis diet to not only strengthen your bones but also improve overall health.

Foods To Add To Your Osteoporosis Diet Plan

  1. Spinach: Dark green leafy vegetables like spinach, kale, cabbage vegetables, and mustard greens are very low in calories, but full of vitamins, minerals, and antioxidants that can help with osteoporosis. For example, spinach contains high amounts of calcium, manganese, and vitamin K, all of which are important for strong bones.
  2. Grapefruit: Citrus fruits like grapefruit are loaded with vitamin C to help prevent bone loss. Vitamin C is a powerful antioxidant that also supports immunity and improves calcium absorption. Make sure you are getting plenty of vitamin C from fresh fruits and vegetables.
  3. Salmon: Fatty fish like salmon, sardines, and mackerel are excellent sources of omega-3 fatty acids, which are key to your bone health. They also contain vitamin D, which aids calcium absorption, and other bone-boosting nutrients. Adding salmon and other fatty fish to your diet will also improve your heart health, aid weight loss, and reduce the risk of thyroid problems.
  4. Eggs: t only are eggs an excellent source of high quality protein, which is also an important nutrient for bone health. They're also a great source of vitamin D, which is needed for strong bones. Indeed, eggs are an inexpensive way to increase your vitamin D intake. Eggs in moderation along with a variety of other foods high in vitamin D to help strengthen your bones.
  5. Milk: The health benefits of milk for bone health are particularly well known due to its powerful combination of nutrients like calcium, vitamin D, phosphorus, potassium, and magnesium. Research suggests that drinking milk and dairy products can prevent osteoporosis and reduce the risk of fractures. Are you unable to drink milk or dairy products due to lactose intolerance? Don't fret if you swap dairy products for plant-based milk, your nutrients will not be broken down as most varieties have been fortified with calcium and vitamin D.

Disclaimer: The tips and suggestions in the article are for general informational purposes only and should not be construed as professional medical advice. Always consult your doctor or nutritionist before starting any fitness program or making changes to your diet.

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