The world osteoporosis day kicks off on the 20th of October 2017, and its year-long campaign is designed to promote awareness about osteoporosis prevention, diagnosis and treatment, plus other metabolic bone disease. In this post, you will get to see the importance of osteoporosis diet in promoting healthy bones.
Osteoporosis makes your bones to become weak and fragile, thereby increasing the risk of fractures. You can follow certain diets and lifestyle changes to promote healthy bones and prevent the risk of osteoporosis, or sometimes even help in managing the symptoms if you are already suffering from it. One of the best way is to follow a healthy diet that is rich in bone-healthy nutrients like vitamin D, calcium, and protein. Below are 6 foods you should include in your diet to ensure string and healthy bones.
6 Foods That Promotes Strong And Healthy Bones
1. Green leafy vegetables
Green leafy vegetables are rich with vitamin K and calcium, these are major nutrients your bones need to stay strong and healthy. You should always include greens in your diets like spinach and mustard leaves. These vegetables will also provide you with fiber, vitamin A and iron, all these help in keeping your energy levels up.
Fatty fish which are rich in omega-3 fatty acids are very healthy for your bones, this is because the healthy fats help in reducing inflammation. Tuna and salmon (an example of fatty fish) also contain naturally occurring vitamin D.
3. Alkaline foods
Since osteoporosis thrive in acidic environment, alkaline foods like fruits, nuts and legumes helps in creating a balance in the body’s pH. This reliefs the symptoms or reduces the risk of osteoporosis.
4. Dairy products
Dairy products are rich in calcium, hence they help in building your bones and keeping it healthy. You should always includes dairy foods like yogurt, milk and cheese in your diet for a strong and healthy bone.
Apart from eggs being a good source of proteins, they also contain vitamin D, all these promotes healthy bones. Don’t just eat egg whites, the yolk also contain vitamin D which is good for your bone health.
6. Sweet potatoes
Though you might not be aware, I will love t let you know that potassium and magnesium are two essential nutrients needed for healthy bones. Magnesium functions in maintaining the vitamin D levels in your body and potassium helps in neutralizing the acid content in your body, that can leach calcium from your bones. You can benefit from this nutrients when you include sweet potatoes in your diet, as it is a major source of it.
Following an osteoporosis diet by including these foods in your meals will make you have healthy bones and reduce your risk of osteoporosis. As you age, your bones tends to become weaker, so you should always try to take care of it by maintaining a healthy diet.