Osteoporosis is a disease that weakens the bones and increases the risk of fractures. Women are more likely to develop this condition, especially those who are in the peri-menopausal stage. Most people probably know that calcium is vital for bone health. Besides calcium, there are certain minerals such as vitamin D, phosphorus, magnesium, boron, vitamin C, copper, zinc, and protein that are essential for bone health. Here are six super-foods for osteoporosis to reduce the risk of developing this condition.

 

Foods Good For Osteoporosis Risk Prevention

1. Oranges

Oranges are rich in mineral calcium and vitamin C. Calcium is the bone building mineral that tops the list of nutrients essential for bone health. At least 1200 mg of calcium per day is needed for peri-menopausal women who are at more risk of osteoporosis. 

Many people know that vitamin C helps keep skin youthful. But vitamin C does a lot more than that. It is a wonderful antioxidant that promotes the collagen production required for bones and cartilage to form. Oranges also support heart health and lower blood pressure. 

 

2. Cranberries 

These bright colored fruits are a good source of vitamin C and vitamin E. They also have a decent source of vitamin K1, vitamin B6, and copper. Vitamin C as well as vitamin K1 and copper, helps keep bone healthy. 

A 2011 study states that the phytochemical compound called proanthocyanidins present in A-type cranberries helps lower bone breakdown. Cranberries are also helpful in lowering the chance of developing urinary tract infections. 

 

3. Tomatoes

Tomatoes are an excellent source of vitamin C and vitamin K. The antioxidant called lycopene present in tomatoes is responsible for their color as well as their many health benefits. Lycopene improves bone health and helps prevent osteoporosis. A 2020 review states lycopene intake greater 30 mg per day is effective in reducing bone breakdown markers in postmenopausal women. 

 

4. Almonds

Almonds are a rich source of calcium, vitamin E, manganese and magnesium. Rich in calcium and magnesium makes almonds suitable foods for osteoporosis. A higher intake of magnesium increases bone mineral density and helps reduce the risk of osteoporosis and fractures. 

Almonds are also helpful in lowering cholesterol, diabetes, and risk of heart disorders. To have the maximum health benefits from almonds, have them without skin removed as the vital antioxidants are mainly concentrated in the layer of the skin. 

 

5. Salmon fish

This fish, rich in omega fatty acids, is not only delicious but also super-nutritious. There are various micronutrients good for bones that are found in salmon fish. It contains vitamin D, calcium, magnesium, zinc, selenium, phosphorus, and potassium. 

Vitamin D present in salmon helps the body absorb calcium and the function of bone cells. The minerals zinc and selenium help keep bones strong. The high-quality protein present in the salmon also improves bone health by supporting muscle strength. 

6. Olive oil

Olive oil is the preferable choice of cooking oil in people with heart disorders, diabetes, and cholesterol as it largely contains monounsaturated fat. A 2016 study states that daily consumption of olive oil could prevent the decrease in bone mineral density and improve bone turnover. Vitamin K present in olives plays an important role in bone metabolism and bone mineralization. It also protects brain function and boosts immunity. 

Tips On Foods For Osteoporosis

• Avoid eating foods that are rich in salt as it can lead to decreased calcium levels and bone loss. Limiting processed and fast foods would prevent excess salt intake and their effects on the body.
• Drink tea, coffee, and sodas in moderate quantities. As the caffeine present in them, when consumed in larger quantities, may decrease calcium absorption.
• Know that foods high in phytates, such as beans, wheat bran, etc., can interfere with the body’s ability in absorbing calcium.

 

Prevention Is Always The Better Step

Osteoporosis is a silent disease, and symptoms may often occur in later stages, and osteoporosis fractures can alter your life. The good news is it can be prevented if you start taking care of your bones soon. Other than adding foods good for osteoporosis prevention in your diet, there is something you can do to prevent osteoporosis. Get adequate sun exposure that triggers vitamin D production. 

Have moderate exercise for at least two hours and thirty minutes every week. Resistance exercises and weight-bearing exercises are particularly important for improving bone mineral density and preventing osteoporosis. Finally, stop smoking and drink less.