Osteoporosis is one of the most common conditions that many individuals suffer from as they age. The bone density tends to decline as you age and large amounts of loss of bone density may make you suffer from osteoporosis. However, eating certain healthy foods regularly, you can keep the development of symptoms of osteoporosis at bay. Certain foods aid in reduction in your bone loss and help you keep osteoporosis at bay. Read on to discover all healthy foods for maintaining good bone density always
Find Below Seven Healthy Foods That You Must Eat To Keep Osteoporosis At Bay:
1. Green Peas
Green peas are well-known as a rich source of vitamin K, which is highly effective in stimulating osteocalcin. Your body needs osteocalcin, which is a beneficial protein present in your bones, to maintain bone density by supporting calcium molecules. Also, green peas is a good source of vitamin B6 and folate that are effective in suppressing the activity of homocystein, a molecule that curbs the formation of collagen and affects the development of healthy bone structure. Choose to go for fresh green peas over frozen one always (1).
You can munch on almonds, as they help in maintaining strong and healthy bones. Almonds contain all crucial nutrients, such as magnesium, protein, and calcium, which are quintessential for your bone health. Make sure you eat a handful of almonds daily. Also, you can eat sunflower seeds or healthy pistachios. Do not go for sugar-coated or salted almonds (2).
Parsley is another healthy food that helps you keep osteoporosis at bay. It is an excellent source of vitamin K and folate that is very good for your bone health. Vitamin K effectively minimizes the activity of osteoclasts, which are harmful cells that make your bones weak, promoting the flow of minerals in the blood. You can add parsley to your regular meals or garnish various cuisines with parsley (3).
4. Fortified Cereals
Fortified cereals are extremely healthy options that help you keep osteoporosis at bay. They are loaded with all crucial vitamins and minerals, particularly vitamin D and calcium. Consuming one serving of fortified cereals every day is highly effective in keeping the symptoms of osteoporosis at bay (4).
5. Dairy Products
Make sure you eat plenty of dairy products, as they are popular for having high amounts of calcium. Calcium is a crucial mineral that helps you maintain healthy and strong bones and keep the risk of osteoporosis at bay. Make sure you eat three to four servings of low-fat dairy products daily. Choosing low-fat dairy products keeps accumulation of fats at bay. So, ensure that you go for having milk, yogurt, and cheese to maintain healthy bones always (5).
Another healthy food to minimize the risk of development of osteoporosis is fresh seafood. Not only it helps keeping bones healthy, but also it is beneficial for your immune system and heart. Salmon is well-known as a rich source of vitamin D, which is a vital nutrient that helps absorb calcium. Also, omega-3 oils derived from fresh seafood minimize the risk of your bone from turning weak and brittle. You can eat tuna, trout, mackerel, salmon, and herring (6).
Include oats in your regular breakfast to have healthy and strong bones. It contains all crucial minerals that help your maintain good bone density. Choose to eat steel cut oatmeal. Avoid instant oatmeal since it contains additives (7).
Now that you know these seven healthy foods to keep the development of symptoms of osteoporosis at bay, make sure you eat them regularly.