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The Best Foods to Combat Osteoporosis

Osteoporosis is a disease affecting millions of Americans. People suffering from low bone density which can lead to osteoporosis in the future is also in the millions. The best way to combat osteoporosis or low bone density is to eat a consistently healthy diet.

If you want to combat osteoporosis, then here are the essential food items that you need to include in your diet.

The first nutrient that you need to include in the foods that you eat in order to fight osteoporosis is calcium. Calcium is found in dairy products and in green leafy vegetables. You should add kale, spinach, turnip greens, collard greens, and Chinese cabbage to your diet. You should also include foods rich in vitamin K to help prevent osteoporosis, and this can also be found in dark, leafy vegetables. Recipes that use these ingredients can be found online which you can add to your regular diet.

Cirtus fruits are very rich in Vitamin C. With a large amount of vitamin C in your diet, your bone strength can be boosted. Eating a whole pink or red grapefruit will give you vitamins that can last you for one whole day. You will add 90 milligrams of vitamin C to your diet.

Navel oranges are also full of vitamin C. Each navel orange contain 82 milligrams of vitamin C.

Two other nutrients that are essential for healthy bones are Vitman D and omega-3 fatty acids which can be found in fatty fish like salmon. Buying canned salmon will make it easy for you to store and eat regularly. With 3 ounces of salmon, you already consume 200 milligrams of calcium.

Almonds has plenty of potassium and is great for snacks. Potassium and protein are contained in almonds so you get more benefits to form it.

Almond butter is made from ground almonds and a little salt. You can spread it on your toast, crackers, or vegetables.

It is important to take daily vitamins aside from eating good, nutrient-dense food.

Vitamin K, Magnesium, calcium, and vitamin D are the important vitamins which should be found in the foods that you eat. If you think you are not eating enough foods with these nutrients present, then you can get help from these pharmacy professionals to help you get the vitamins you need.

Together with this diet for osteoporosis, is regular exercise. Your bones will be healthy and strong for a long time if you combine health foods and regular exercise.

If you take calcium, citrus fruits, fatty fish, almonds and almond butter, and the right vitamins, you can be on your way to fighting osteoporosis.

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