If you are diagnosed with osteoporosis, your bones will be weaker and more prone to fractures. In order to improve your bone strength, you have to consume food items that can provide key nutrients to strengthen your bones. In this article, we are discussing the food items that should be included in the diet of an osteoporosis patient.
First, let us discuss what are the important nutrients required by an osteoporosis patient.
Calcium and vitamin D are very important to improve your bone density and thereby your bone health. Calcium helps to keep your bones strong and dense whereas Vitamin D is necessary for your body to absorb calcium properly.
Protein is required to maintain the health of muscle tissues. Low protein in an osteoporosis patient may contribute to hip fracture. Consuming protein between 0.8 and 2 grams per kg of body weight is required to maintain good health. Vitamin C can improve bone mineral density problems caused due to menopause. Apart from these nutrients, magnesium, vitamin K, zinc, etc can also help osteoporosis patients to improve their bone health.
Now, let us discuss the food items for osteoporosis patients to get the required nutrients for maintaining good bone health.
Dairy products like milk, yogurt, and cheese have surplus calcium content, and consuming them can improve your bone density and helps to maintain them. It is better to avoid dairy products with high sugar content and other additives.
There are very few food items that can provide you with a good amount of vitamin D. Salmon is a food that is rich in vitamin D. Moreover, they can provide you with omega-3 fatty acids, proteins, and many other essential nutrients including calcium. Omega-3 fatty acids are very helpful in controlling your inflammation while other nutrients promote longevity and strength.
Eggs can also provide you with a decent amount of vitamin D. By consuming one egg yolk, you will get approximately 5% of your daily requirement of vitamin D. Moreover, eggs are a source of high-quality proteins and many essential minerals including calcium.
Cruciferous Vegetables And Leafy Greens
Cruciferous vegetables include Brussels sprouts, bok choy, cauliflower, cabbage, broccoli, etc and they can provide you with folate and vitamins C, E, and K.
Some leafy greens that you can include in your diet are swiss chard, spinach, beet greens, arugula, etc. These leafy vegetables are rich in different vitamins including various B vitamins.