Osteoporosis can be a very common and serious problem, as bone health influences the general well-being for an individual. Someone with strong bones is more active all day long. A nutritious diet rich in high-quality calcium, protein and vitamin D help build strong bones and avoid osteoporosis which is a major public health problem. In normal bone metabolism, bones keep breaking and building. However, if the metabolism is disrupted, bones are fragile and weaker. This could be due to inadequate nutrition as well as old age, menopausal symptoms or specific medicines. But, it is possible to manage it by eating certain food items for bones that can aid in making them stronger and healthier. This World Osteoporosis Day, let’s discover more about them.
Here are four foods that can help you build stronger and healthier bones:
1. Calcium-rich foods
Research has consistently demonstrated that there is a positive correlation between calcium intake with bone mass, and a lower calcium intake can lead to increased fracture rates. Dairy products are among the top sources of calcium like yogurt, curd cheese, milk, etc. and also include spinach, green vegetables (amaranth as well as spinach and drumstick leaves, Chinese broccoli, cabbage, etc.) Soy products, as well as fish.
2. Vitamin D rich foods
Vitamin D is essential for calcium absorption. Its principal sources are sunlight. The food source of vitamin D include egg yolks, fish that are fatty (salmon trout, mackerel, trout and tuna) and cheese, as well as organ meats, as well as supplements in foods like orange juice, milk margarine, and cereals. Therefore, you should add these food items into your diet to ensure that you have healthy bones.
3. Protein sources of high quality and good quality.
Research has demonstrated the connection between a low intake of protein and higher fracture rates. Protein increases calcium content of the bone. The consumption of nuts and seeds and legumes, dairy,, fish, meat eggs, soy products and eggs help to add good quality protein into the diet. Be sure to limit your intake of protein because excessive protein consumption results in calcium excretion through the urine.
4. Fruits and vegetables
According to research findings, the higher consumption of vegetables and fruits results in increased bone mass because of the micronutrients in them, including Vitamin C, Vitamin K Magnesium, Vitamin C, Potassium and Carotenoids. They also decrease the chance of breaking bones.
Here are four food items that could cause side consequences for bone health:
1. Consumption of salt at a low level
The excess of salt in your diet results in kidneys to excrete calcium (calciuria). Therefore, it is recommended to reduce table salt as well as packaged food items. However, this requires more study.
2. Limit Alcohol intake
The absorbance of calcium and Vitamin D Vitamin D, two important nutrients essential to bone health, is affected by drinking of alcohol. The testosterone hormone for men and estrogen, the female hormone decrease with alcohol consumption and can cause osteoporosis.
3. Oxalate and phytate-rich foods
The phytate found in legumes, beans, whole wheat, and oxalates found in beans, spinach, soy products and beets impede the body’s capacity absorb calcium. Oxalate and phytolate bind with calcium within the body and eliminate it. The best way to stop this from happening is to soak these foods in water for a few hours and then cook them in freshwater.
4. Caffeine
Coffee and coca-cola have negative impacts on kidney health, creating calciumuria. Actually, they are associated with decreased bone mass and an increased risk of fractures in certain cases.
So, it is important to eat well to improve bone health!
