World Osteoporosis Day: 4 foods to strengthen bones

World Osteoporosis Day: 4 foods to strengthen bones

Osteoporosis is a common and serious condition given that bone health determines an individual’s overall health. A person with healthy bones feels more energetic throughout the day. Eating a healthy diet full of high-quality protein, calcium, and vitamin D helps develop healthy bones and prevents osteoporosis, a major public health problem. Under normal bone metabolism, bone continues to break down and rebuild. But if this metabolism is disturbed, the bones become weaker and brittle. This can happen due to lack of proper nutrition, aging, menopause, or certain medications. However, you can treat it with certain bone foods that can help make them stronger and healthier. On World Osteoporosis Day, let’s get to know it.

Here are 4 foods for healthier, stronger bones:

1. Calcium-rich foods

Research has always shown a positive association between calcium intake, bone mass and a low-calcium diet, which leads to higher rates of fractures. Dairy products are the best sources of calcium such as yogurt, yoghurt, milk, cheese, etc. Other sources include green leafy vegetables (amaranth, spinach, leafy greens, Chinese cabbage, broccoli, etc.), soy products or fish.

2. Foods Rich in Vitamin D

This sunshine vitamin is necessary for the absorption of calcium whose main source is sunlight. Food sources of this vitamin are egg yolks, fatty fish (salmon, trout, mackerel, and tuna), cheese, organ meats, as well as fortified foods such as milk, orange juice, margarine, and cereals. So, add these foods to your diet for healthy bones.

Monitor your vitamin D levels. Image courtesy: Shutterstock

3. Good quality protein sources

Research has shown the relationship between low protein intake and higher fracture rates. Protein adds to bone mineral density. Eating nuts, seeds, dairy products, legumes, meat, fish, eggs and soy products helps add high-quality protein to the diet. But always keep in mind not to overdo your protein intake because excess protein also causes calcium to be excreted in the urine.

4. Fruits and vegetables

According to research, high intake of fruits and vegetables leads to higher bone mass due to the micronutrients present in them such as vitamin C, vitamin K, magnesium, potassium and carotenoids. It also reduces the chances of fractures.

Here are 4 foods that can lead to side effects on bone health:

1. Low salt intake

Excess salt in the diet causes calcium to be excreted by the kidneys (calciurea). So eat low salt and canned foods. Still, it needs more extensive research.

2. Limit alcohol intake

The body’s absorption of calcium and vitamin D, the two main nutrients for bone health, is affected by alcohol consumption. The male hormone testosterone and the female estrogen hormone are decreased by alcohol intake and lead to osteoporosis.

Bone Food
Alcohol can damage cells. Image courtesy: Shutterstock

3. Foods rich in oxalates and phytates

Phytates in beans, legumes, and whole wheat, and oxalate in spinach, beans, soy products, and beets interfere with your body’s ability to absorb calcium. Oxalate and phytate bind to calcium in the body and excrete it. Therefore, the best way to avoid this is to soak these foods in water for several hours and then cook them in fresh water.

Read also: Worried about your bone health? Then eliminate these five foods from your diet immediately

4. Caffeine

Cola and coffee have adverse effects on kidney health by causing urinary calcification. In fact, they are known to lower bone mass and increase the risk of fractures in some cases.

So, eat healthy to improve bone health!

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