6 foods to eat to reduce your risk of osteoporosis


Foods rich in calcium, vitamin D and other nutrients they are very important for the health of your bones and avoiding osteoporosis. Also called the “sunshine vitamin” helps the body absorb calcium (one of the building blocks of bones) from food and supplements. People who consume very little vitamin D may have weak, thin, and fragile bones.

We share 6 foods good for bones

Dairy products

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Eating low-fat and fat-free foods like milk, yogurt, and cheese te provides calcium. Some dairy products are also fortified with vitamin D.

Fatty fish

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The National Osteoporosis Foundation recommends the consumption of varieties of fatty fish such as salmon, mackerel, tuna and sardines. vitamin D, In its canned presentation and with bones, the sardines and salmon also provide calcium.

These fish are also rich in Omega 3, fatty acids that can also have benefits to stimulate the bones. Additional research is still required to definitively establish the link between these foods and bone health, but this food offers many additional benefits for general health, so they are recommended to include them in your diet.

Green leafy vegetables and broccoli

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Collard greens, turnip greens, kale, okra, Chinese cabbage, dandelion greens, mustard greens, and broccoli give you calcium and vitamin K.

Studies point out that the lack of vitamin K is associated with bone and mineral abnormalities, in particular osteoporosis, bone fractures and vascular calcification.

Magnesium foods

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Spinach, legumes, nuts, seeds, artichokes, bananas, potatoes, sweet potatoes, collard greens, and raisins are sources of magnesium.

He magnesium It influences the types of cells the body needs for bone growth and repair. A magnesium deficiency can directly affect bone by altering the structure and size of bone crystals.

Potassium foods

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Prunes, bananas, spinach, sweet potatoes, papaya, oranges, orange juice, tomato products, lentils, and soy provide potassium.Getting too little potassium can increase blood pressure, reduce calcium in the bones and increase the risk of kidney stones, according to NIH Office of Dietary Supplements.

Foods with vitamin C

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Strawberries, blueberries, red peppers, green peppers, oranges, grapefruits, broccoli, Brussels sprouts, papaya and pineapple are foods that provide you with vitamin C.

The Vitamin C is essential for the formation of collagen, the foundation on which bone mineralization is built. Studies have associated increased levels of vitamin C with increased bone density.

About the consumption of legumes

The National Osteoporosis Foundation notes that while Beans they contain calcium, magnesium, fiber and other nutrients, They are also rich in substances called phytates. Phytates interfere with the body’s ability to absorb calciumTherefore, it is necessary to pre-soak them for several hours and rinse them before cooking.

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