Natural Foods that Prevent Osteoporosis

If one of your relatives like mother and even grandmother had osteoporosis, your risk of developing it in the future is doubled. However, you do not have to experience the same fate because osteoporosis is an illness that can really be prevented with good exercise and proper diet.

Likewise, osteoporosis diet is gaining audience especially now because it is one way to prevent or delay the onset of the disease. However, whether you have already had osteoporosis or you want to prevent osteoporosis, here are the nutrients and list of foods that may help your bones.

Calcium

Your body needs calcium everyday because it is a mineral essential in performing body functions. Calcium is needed to maintain the strength of your bones and teeth. It also helps in the proper functioning of nerves and heart.

When a person does not receive the proper amount of calcium on a daily basis, the body will use the stored calcium in the bones. To avoid depleting your stored calcium, you have to eat foods rich in calcium.

Some of foods rich in calcium are:

•          Milk, cheese and yogurt
•          Broccoli, kale, turnip greens
•         Salmon
•          Brazilian nuts and Almonds
•          Cereals

Vitamin D

Vitamin D is a fat-soluble vitamin needed to make sure that calcium is absorbed. The number one source of vitamin D is the sun. The rays from the sun can trigger vitamin D production in the skin. Aside from the sun, certain foods care also source of vitamin D.

Some sources of vitamin D may include:

•          Exposure to the sun in the morning for about 10 to 15 minutes, for at least 2 to 3 times       a week may give you vitamin D.
•         Eggs
•         Salmon
•         Tuna

Phosphorous

Phosphorus is required to build bones and tissue. Eating foods rich in phosphorus can very helpful during growth. Some foods rich in phosphorous are:

•          Yogurt
•          Cheese
•          Milk
•          Nuts
•          Cereals

Protein

Protein is also essential in making your bones healthy and strong. Some of foods rich in protein are:

•         Poultry products
•          Milk
•          Beans
•          Cheese

Aside from eating these foods, you may also need a proper exercise regimen to make your bones fit and healthy. You may ask your dietician or health care provide for alternatives if other foods are not available in your area.

Posted in: Food and Nutrition, foods rich in calcium, foods that prevent osteoporosis, osteoporosis diet, phosphorous, prevent osteoporosis, protein