A bone-healthy diet can help in preventing and managing osteoporosis. Like any living tissue, bones need nutrients so that they can grow and then maintain that growth. That’s why a key component to both managing and preventing osteoporosis is good nutrition. Is there a bone-healthy diet? The answer is yes. Here is some food that can help prevent osteoporosis.
A single egg contains 28 milligrams of calcium and 41 milligrams of vitamin D. It has the advantage of reducing fracture risk when consumed together with milk. Eggs are also abundant in sulphur, which is critical to the process of creating collagen. Bones are made up of 65% mineralised collagen that gives bones their solid infrastructure and 35% collagen matrix shaped like a crisscrossed protein, similar to a beehive. The collagen matrix is made of nutrients and minerals that give flexibility to the bones so they can resist breaking.
Dark Green Vegetables
Collards, kale, turnip greens, cabbage, collard greens, bok choy and Chinese cabbage are some of the vegetables with a high content of calcium. Lappe cautions that calcium is poorly absorbed from vegetables with high levels of oxalates, like spinach and rhubarb. One cup of cooked turnip greens has about 200 milligrams of calcium which should be 20% of your daily goal. On top of that, dark greens also have vitamin K, which can reduce your risk for osteoporosis.
Add grapefruit to your breakfast and you’ll be doing more than waking up your taste buds. Citrus fruits have vitamin C, which has been shown to help prevent bone loss. One whole pink or red grapefruit has about 91 milligrams of vitamin C, giving you the amount you need for the entire day. Can’t handle the sourness of a grapefruit? A navel orange comes in close with 83 milligrams.
If you’re looking for bone-strengthening fruits, figs should be near the top of your shopping list. Five medium fresh figs have around 90 milligrams of calcium and other skeleton-saving nutrients like potassium and magnesium. Dried ones are just as good: half a cup of dried figs have 121 milligrams of calcium. Do buy fresh figs as a snack but eat them right away.
Salmon is rich in vitamin D and omega-3 fatty acids that your bones need to stay strong and healthy, and it’s also an excellent source of protein. Although it’s rich in healthy fats, salmon isn’t high in calories either. Do keep canned salmon on hand for quick and easy sandwiches and salads. Bonus if you eat salmon with bones because it ups your calcium intake.
Parmesan cheese is packed with calcium. One tablespoon of shredded Parmesan cheese has 63 milligrams, which is a lot of calcium in a small amount of food. It is an excellent source of protein, and it has a bit of vitamin A. The calories aren’t bad either that one tablespoon has only 21 calories. Always buy Parmesan cheese from the cheese section of the grocery store and grate or shred it at home, then make these oven-baked cheese crisps. Avoid buying cheese in a can as they have a preservative that can be dangerous for your health.
Adding these foods into your diet several times a week could help prevent weak and fragile bones.
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