Osteoporosis is one of the troublesome orthopedic conditions that mostly affect people over 50 years of age. This doesn’t mean that youngers don’t get affected by osteoporosis, they do, but the chances are much less when compared to elderlies.
In osteoporosis, bones become too fragile and porous, and hence, the chances of fractures increase. People who experience osteoporotic fractures may require surgery for the treatment as such fractures could be serious. Sometimes, orthopedic devices are also used during the surgery.
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Besides medication, it is also important to take a proper diet to improve the condition and minimize its effects. In this post, we will discuss foods that can help prevent osteoporosis and reduce the extent of damage caused by the condition.
What to Eat to Prevent Osteoporosis?
Calcium
Our bones are mostly made up of calcium, and it is known to be the key mineral that is required to build strong and healthy bones. Thus, to prevent osteoporosis or to minimize the effects of the condition, a calcium-rich diet is a must.
Dairy products like milk, cheese, curd, and yogurt have a high content of calcium. That’s why doctors always say to drink milk daily. The calcium present in milk and other dairy products will make your bones stronger.
Vitamin D
Just like calcium, vitamin D is also important to building strong and healthy bones. Vitamin D is required to absorb the calcium our body receives from the diet. Thus, without enough vitamin D, having enough calcium will not work. Foods that are rich in vitamin D include:
- Sunlight (Natural source)
- Fortified cereals
- Fortified juices
- Red meat
- Liver
- Egg yolks
- Oily fish like salmon, mackerel, and sardines
It is important to know that our body cannot produce calcium and vitamin D, thus, the requirement of the body needs to be fulfilled from the dietary sources.
Omega 3 Fatty Acids
Along with vitamin D and calcium, omega 3 fatty acids also play a key role in making bones stronger and preventing the damage caused by osteoporosis and rheumatoid arthritis. Foods that are rich in omega 3 fatty acids include:
- Nuts & seeds
- Fish and other seafood
- Fortified products like egg yolk, eggs, milk, juices, and soy beverages
Other Essential Nutrients
Along with all the mentioned above minerals, there are other nutrients as well that are required for healthy bone growth and reducing the effects of the conditions like osteoporosis. Other essential nutrients include zinc, magnesium, phosphorus, omega 6 fatty acids, vitamin K & C, and more.
To get all these nutrients, it is advised to add a variety of fruits & vegetables like spinach, broccoli, cauliflower, oranges, grapes, strawberries, bananas, and more to your diet. To fulfill protein requirements, consume different types of pulses and whole grains.
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