Osteoporosis is a medical condition where the bones in the body are weakened and can be easily fractured. The nutrient that you consume can influence your bones. Studying about the meals that are rich in essential nutrients such as calcium, vitamin d and other nutrients that are significant for your bone health and overall health can help you make healthier food choices daily. Below are a few examples of the various kinds of food you ought to be eating each day.
If you eat a well-balanced diet with enough dairy, fish, fruits as well as vegetables, you should get a sufficient amount of the nutrients required each day, if you’re not acquiring the required amount from food alone, you will need to enhance your diet by incorporating multivitamins or dietary supplements.
Current analysis has acknowledged that blueberries, olive oil, soybeans, and foods rich in omega-3, like certain fish oils and flaxseed oil might also be beneficial to the bones. Whereas additional scientific research is required before the link between respective foods and bone health can decisively be made, the numerous overall health advantages of these foods make them perfect options to incorporate into your diet. Research has also revealed a moderate consumption of unspecified alcoholic and non-alcoholic drinks like wine, beer, and tea can also be beneficial for your bones. Additional research also is needed to assist us to gain knowledge of the connection between these beverages and bone health.
Nutrition tips for good bone health
- Beans (legumes)
Beans are one food that contains fiber, calcium, magnesium, and other vitamins and minerals, they are as well high in elements called phytates. Phytates inconvenience your body’s ability to absorb the calcium that is found in beans. You can cut down the phytate level by soaking the beans in water for several hours and then simmering them in freshwater.
- Animal-based protein (meat) and other variances of high protein foods
It’s essential to attain sufficiently, but not an excessive amount of protein for bone health and overall health. Quite a lot of older adults do not get sufficient protein in their diets and this may be unhealthy to bones. Nevertheless, special high protein diets that have multiple portions of meat and protein with every meal can as well cause the body to lose calcium. You can make up for this loss by acquiring adequate calcium for your body’s requirements. For instance dairy products, though high in protein, also contain calcium that is good for healthy bones.
- Sodium carbonate (salt) foods
Eating foods that contain a lot of sodium carbonate (salt) can cause loss of calcium in your body and might lead to bone loss. Try to limit the amount of canned, over-processed foods, and salt added to the foods that you consume every day. To confirm if a food is high in salt, check out the nutrition info label. If it says 20% or more for the percent daily value, it is high in salt. Make effort to get not more than 2,300 mg of salt daily.
- Spinach and other plant-based foods with oxalates
Your body doesn’t take in calcium well from meals that are high in oxalic acids (oxalates) such as spinach, rhubarb, beet greens, and certain beans. The above-mentioned foods have other healthy nutrients, but they simply shouldn’t be recognized as sources of calcium.
- Wheat bran
Foods such as beans and wheat bran consist of concentrations of phytates which can interfere with your body from taking in calcium. However, unlike beans 100% wheat bran is the only food that seems to reduce the ability of the body to absorb calcium in other foods eaten at the same time. for instance, if you have milk and 100% wheat bran cereal jointly, your body can take in some, hardly all, of the calcium in the milk. The wheat bran in other foods like bread is way less saturated and not likely to possess an evident impact on calcium absorption. If you consume dietary supplements for calcium, you might want to consider taking them two or more hours before or after eating 100% wheat bran.
- Alcohol
Drinking heavy amounts of alcohol will to a great extent lead to bone loss. Reduce alcohol to no more than 2 – 3 drinks daily if necessary.
- Caffeine
Drinking coffee, tea, and soda (soft drinks) that are caffeinated may lower calcium absorption in the body and promote bone loss. Consume alcoholic drinks with cautiousness.
Other foods are dairy products like low fat/zero-fat milk or cheese, fish such as sardines and salmon, fruits and vegetables like kale, okra, and broccoli, etc are all food options.
