Osteoporosis is a common disease affecting about 10 million Americans. Similar estimates suggest that 44 million people have a low bone density which puts them at a higher risk of developing osteoporosis in the future.
So what can be done to keep Osteoporosis from developing? Well, maintaining a consistently healthy diet is one of the most effective methods for preventing and treating low bone density.
Here are 5 items to include in your diet for osteoporosis:
A Diet for Osteoporosis Should Have
- Calcium
Of course, you can get calcium from dairy products, but leafy greens are also an excellent source. Add more kale, spinach, turnip greens, collard greens, and Chinese cabbage to your diet.
Dark, leafy greens are also high in vitamin K, another essential nutrient in reducing the risk of osteoporosis. And there are plenty of recipes that use these ingredients so you can incorporate them into your regular diet.
- Citrus Fruits
By adding citrus fruit to your daily menu, you provide your body with Vitamin C it needs to boost bone strength. Aim for eating one whole pink or red grapefruit each day which contains over 90 milligrams of Vitamin C (enough for the whole day).
Navel oranges are also great sources of Vitamin C and contain about 82 milligrams of Vitamin C each.
- Fatty Fish
Fatty fish is a great power food. For example, salmon is full of Vitamin D and omega-3 fatty acids which are great for the health of your bones. And did you know you can buy salmon canned?
This option makes it easier to store salmon and eat it on a regular basis. And just 3 ounces of salmon has almost 200 milligrams of calcium!
- Almonds and Almond Butter
For an easy snack, opt for almonds to add plenty of potassium for healthy bones. Almonds also contain potassium and protein, making them beneficial in more ways than one.
Almond butter as a spread is another great choice. Made from ground-up almonds and a little bit of salt, you can enjoy it on toast, crackers, or vegetables to take your snacking to the next level.
- Take the Right Vitamins
Aside from eating good, nutrient-dense foods, you might want to take a daily vitamin to cover your bases. A diet for osteoporosis includes foods rich in Vitamin K, Magnesium, Calcium, and Vitamin D.
If you worry that you aren’t eating enough foods with these nutrients present, you can turn to these pharmacy professionals to help you get the vitamins you need.
Learn Other Useful Tips for Staying Healthy and Happy
Equipped with this diet for osteoporosis combined with regular exercise, you’ll be able to keep your bones strong and healthy for a long time.
And while you’re taking care of your bones, why not take charge of other areas of your health? Take a look at our many other health-related articles aimed to keep you on the path to good health and mental well-being.
