Osteoporosis is a bone condition that causes the bone to lose its density and strength. Some of the common osteoporosis symptoms are weakened grip strength, weak and brittle nails, and receding gums. Women who have undergone menopause are most likely to suffer from osteoporosis. Most people with osteoporosis do not know about the condition until they fracture their bones from an accident.
One way to reduce the risk of developing osteoporosis is by ensuring that you have strong bones. There are many nutrients that you may need regularly to improve your bone strength and density. Try to include foods rich in protein, calcium, vitamin D, magnesium, vitamin C, etc in your daily diet to help reduce the risk of developing osteoporosis.
Here are some of the foods that you need to include in your daily diet to improve your bone health.
Nuts
Nuts are a great source of calcium, which is very essential for improving your bone strength. They also contain a good amount of magnesium, which increases the ability of the body to improve the absorption of calcium in your bones. Walnuts, pecans, and peanuts are some of the nut varieties that you can include in your diet.
Dairy Products
You will get a great amount of calcium from various dairy products. Your doctor may recommend including milk, cheese, and yogurt in your daily diet to help build stronger bones. The high amount of calcium in dairy products help to make your bones stronger and reduces the risk of bone diseases. Including dairy products in your daily diet may be helpful with your osteoporosis treatment.
Vegetables
Leafy green vegetables are very helpful for your bones because they contain several nutrients that can help in supporting your bone health. Vitamin K and calcium present in leafy green vegetables like spinach and collard green are very helpful in making your bones stronger. Studies have shown that vitamin K can work with calcium to build stronger and healthy bones.
Fatty Fish
Fatty fish such as tuna, rainbow trout, salmon, etc are great sources of vitamin D, which plays a major role in bone growth and remodeling. In addition to that, vitamin D helps in improving calcium absorption.
Beans
Pinto beans, black beans, edamame, etc. are some of the common beans that people include in their diet to have healthy bones. They are rich in nutrients like calcium, magnesium, and phosphorous. Beans are also a great source of fiber and protein.
