Osteoporosis is a health condition in which the bones become thin and also weak. This disease develops to bone fracture even from minor accidents as well as falls. when a person has osteoporosis, all his/her bones can get affected but the possibility is that the bones of the spine, hip, and wrist are more expected to break.
It is said that it affects people at an old age but the fact is that damage to your bones that can start even at an early age too. So it is important to take extra care of your bone health.
Eating the right diet can reduce the chances of appearing osteoporosis. Here we have mentioned a list of foods that you must add to your diet in order to prevent osteoporosis.
Add Dairy Product To Your Diet
Calcium is necessary for bone health and the most enriched calcium food is milk as well as a milk product. The deficiency of calcium in our body can cause various kinds of diseases like osteoporosis. One must have a healthy portion of milk which also includes cheese, yogurt, skimmed milk powder, etc. The presence of calcium and protein in the milk will shape your bones stronger and even healthier.
Nuts
Another way to prevent this disease is by eating a handful of nuts daily. You should have walnuts, almonds, cashews every day as they are enriched with essential minerals, magnesium, phosphorus as well as calcium.
Fresh vegetables
Eating fresh vegetables such as beetroot, cabbage, cauliflower is great for your bone health. They do not only make your bone stronger but also contain essential vitamins and minerals that are needed by our body.
Ragi
Including ragi in your daily diet can help your bone to gain calcium. As ragi contains 330 to 350 mg of calcium per 100 gms, it helps in improving your bone health too.
Dates
Enriched with calcium, copper, and magnese, you should also consume dates for the good health of your bone. All these nutrients play an essential role in your health as well as they also boost your bone density.
Fresh Fruits
Eat pineapple, strawberries, oranges, apples, bananas, and also more fruits that are loaded with vitamin C which strengthens your bones.
Dark Green Leafy Vegetables
Apart from more fresh vegetables, including dark green leafy vegetables also aid your bone health. They also provide calcium and remain bones stronger that you should also eat mustard greens, turnips, and methi.
Pulses
Pulses are rich in calcium for example 100 gms of black gram dal provides 200 gram of calcium. You can also have soybean, lima beans, lentils to fulfill your daily requirement of calcium.
Eggs
Eggs are loaded with protein and many essential nutrients including vitamin D whereas the intake of vitamin D is good for our bone health. So, consuming eggs make your bone healthier and stronger.
Omega 3 Fatty Acid
Omega 3 fatty acids can be found in super seeds like pumpkin seeds and flaxseeds and in fish. They not only prevent some bone diseases like osteoarthritis and rheumatoid arthritis but also likely to aid in bone health.
Take Some Sunlight
The deficiency of vitamin D affects many women. The absence of vitamin D can affect bone health and one of the ways to get vitamin D is exposure to sunlight. It should be noted that early morning sun rays and walking during evening time are highly recommended as the rays are not harmful around that time.
Indulge In Workout Activities
An absolute way to treat most of the health conditions is to follow a workout regime. Whether yoga or hitting a gym, staying active is a secret to a disease-free life. This can help you to get stronger bones and also a healthy lifestyle.
Calcium-fortified foods
Calcium-fortified foods like tofu products, soy beverages, orange juice are one of the great ways to support a healthy structure of the body. Add these products to your diet and get healthy as well as stronger bones.
Relying on Calcium Supplements
If you are relying on calcium supplements then be sure to get advice from a health expert as these supplements fulfill your need for calcium. It also provides you to get stronger bones.
Fish
Fish such as salmon, tuna, and mackerel contain a good quantity of calcium and other essential minerals.
