In the modern era, many of us are dependent mostly on packed and processed foods which lack a variety of nutrients essential for the development of the body parts. Due to the lack of nutrients, there is a loss in bone formation. As a result, the body utilizes the calcium available in the bones for performing other functions of the body. Therefore this condition is known as Osteoporosis.
With many treatments available, trying foods to prevent the disease of Osteoporosis is a more viable option. Including fish, milk, nuts, and soya in the daily meal have positive effects on this condition.
- In comparison to men, mostly women are affected with this condition as they have weaker bones than men. Therefore this condition is preferably found more in women than men.
- Osteoporosis affects 1 in 8 men and more than 1 in 4 women aged above 50 years from which 1 in 4 men and women have evidence of a vertebral fracture.
- Forty-four million(1) people in the US have low bone density and are at risk of developing this condition, while 10 million people are dealing with osteoporosis. It is believed that Osteoporosis causes a breakage of bones in one in every two women and one in four men.
Foods for Osteoporosis
1. Milk Products
Milk performs an integral part of our daily diet – right from infancy. It is because milk is full of vital minerals and nutrients required for the proper functioning of the body. Apart from this, milk is a rich source of calcium.
Calcium(2) is the essential nutrient needed by the body for bone formation; also, it makes bones strong. If our body requirement of calcium is not fulfilled with milk, it uses calcium of the bones. Therefore including milk in the diet is mandatory as a preventative measure against Osteoporosis.
You can consume milk or include milk in foods such as custard, shakes, smoothies, waffles, and pancakes.
Drink one glass of milk twice a day; you can also consume it as a base in many sauces, or the form of banana shake.
[Also Read: Home Remedies for Osteoporosis]
Eating fish is very healthy for the body as it is loaded with a lot of minerals and nutrients. Some fishes such as salmon and fatty fish consist of nutrients necessary for bone development. They contain vitamin D, which helps in the formation of calcium in bones. Therefore these fishes, if included in the diet, can aid in improving the condition of osteoporosis.
Fatty fishes contain a large amount of vitamin D. Experts mostly recommend buying canned fishes for Osteoporosis. You can have it in the form of fish curry. Fishes like salmon, tuna, mackerel, and sardines are a rich source of calcium too.
You can have it once in a meal daily which can fulfill your calcium requirements.
Fruits are a very healthy option for the body as they provide different vitamins required by the body. pineapple, strawberries, oranges, apples, bananas, and guavas are loaded with vitamin C, which helps strengthen the bone and therefore prevents your body from Osteoporosis.
They are filled with goodness and can be part of your daily diet. You can have them as a whole or consume them in the form of juices like mango juice, orange juice or in the form of mixed fruit juice too
Fruits like pineapple, oranges, and apples in a little quantity daily, will prevent you from the condition of Osteoporosis. They also fulfill the calcium requirement of your body. Fruits can be consumed in any form, whether be it juice, or smoothie, which will help meet the vitamin requirements of our body.
4. Green Leafy Vegetables
Eating vegetables are suitable for a healthy and fit mind and body. Vegetables provide us with a lot of minerals and nutrients responsible for the proper functioning and growth of the body. Plants such as beetroot, cabbage, cauliflower, and okra are great for bone health. They not only make the bones stronger but also contain essential vitamins and minerals that are required by our body.
Apart from other fresh vegetables, dark green leafy vegetables such as spinach, mustard greens, and turnip, broccoli and collard greens aid in bone health. They provide calcium and keep bones stronger.
You can add spinach, broccoli, cabbage in your daily meal. Eating leafy vegetables once in a day helps in maintaining bone’s health.
You can have pureed spinach to maintain bone’s health. You can also consume Beetroot, Broccoli, and Cabbage leaves, also known as Latus, in the form of salad with meals. These foods provide sufficient amounts of calcium.
[Also Read: Benefits of Green Leafy Vegetables]
Kale, which is also known as a leafy cabbage, is very nutritious and is loaded with calcium and nutrients which are beneficial in keeping the body fit and healthy. Calcium and vitamin D present in this leafy vegetable prevent us from a condition known as Osteoporosis. It also reduces the risk of Osteoporosis. It also improves calcium absorption and also reduces the amount of calcium excreted in the urine.
You can cook it, or have it as a tasty and nutritious side dish. You can also try, and it is also smoothies and salads.
I cup of fresh chopped kale has a high amount of fiber, and 1 cup of cooked kale also provides fiber and a sufficient amount of calcium required by the body.
Calcium is the necessary nutrient required by the body, which makes bone and teeth healthy. With a deficiency of calcium and vitamin D in the body, we tend to lose calcium. Hence bones start utilizing the body’s calcium required for performing other necessary functions by the body parts. As a result of weaker bones, we suffer from severe joint pains, and if hurt, there are more chances of bone breakage/fracture.
By including fruits, vegetables, fish, milk, and other calcium-rich products in our daily diet plan, we can avoid the condition of Osteoporosis. This diet helps the body in absorbing calcium, vitamin D, and other essential nutrients required by our body and maintain the necessary amount of calcium in the body. Calcium supplements are also available in the market, which can be taken to fulfill the body requirement.
1. What Home Remedies Are Useful for Osteoporosis?
Some of the home remedies useful for Osteoporosis are –
- Avoiding excessive alcohol.
- Quitting Smoke.
- Staying active with daily exercise. This helps increase bone formation.
- Including a lot of fruits and vegetables in your daily diet.
- Consuming an adequate amount of milk daily.
2. What Foods Should Be Avoided for Osteoporosis?
Foods to be avoided for Osteoporosis are-
- You should limit the consumption of salty foods such as canned or packaged foods.
- You should also limit the intake of Caffeine. Avoid having more than 3 cups of tea or coffee in a day.
- Stop consuming aerated beverages entirely or limit consumption when suffering from Osteoporosis.
- Stop alcohol intake.
- Wheat bran
3. What Calcium Supplements Can Be Used for Osteoporosis?
You can use Calcium ascorbate and calcium carbonate as a calcium supplement.
- It is advisable to take supplemental forms of calcium with food as it is best absorbed with food. If not, then you should go for calcium citrate.
- The purity of supplements is of utmost importance. Calcium supplements with labels that state “purified” should be selected. You should avoid supplements made from Unrefined oyster shell, Bone meal, or Dolomite.