Best Natural Foods to Prevent Osteoporosis
November 25, 2015
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The food that you eat can
affect your bones. Learning about the foods that are rich in calcium, vitamin D
and other nutrients that are important for your bone health and overall health
will help you make healthier food choices every day.
Use the chart below for
examples of the different types of food you should be eating every day. There
are several osteoporosis symptoms like pain, bone fracture and height loss.
According to researchers, the following foods help in preventing osteoporosis
and relieving the painful symptoms.
Yogurt
Yogurt is one of the most noted
foods that help to reduce the problems of osteoporosis. It is derived from
milk, and it is a great source of animal protein and several other nutrients
such as Vitamin B2, calcium, potassium, Vitamin D, magnesium and Vitamin B12.
During menopause, the decreased level of estrogen can cause bone loss and to ensure
bone health the body primarily needs Vitamin D and calcium.
Probiotics in yogurt help to
keep the intestinal tract and the gut free of disease, and it also boosts the immune
power. Yogurt prevents colon cancer, and it also helps to reduce the high
blood pressure, vaginal infection and improves the problems of constipation,
diarrhea.
Fruits and Vegetables
Fruits like apples, oranges,
cherries, strawberries and vegetables like beets, red peppers, red potatoes aid
in the reduction of osteoporosis symptoms. They are loaded with Vitamin C,
Vitamin D, and magnesium and phosphorous. Vitamin C can slow down the process
of bone loss and regulate greater bone mass. It also lowers the rates of
fractures.
Vitamin C works as an
antioxidant, slowing down the rate of free radical damage, and it is the key to
avoiding scurvy. Therefore, increase the consumptions of fruits and
vegetables to lose weight in a healthy way and fortify your bones.
Milk
Regular drinking of milk helps
to reduce the symptoms of osteoporosis. Milk and dairy products are foods rich
in calcium, protein, carbohydrate, fat, Vitamin A, B Vitamins, Vitamin D,
Vitamin C, Vitamin E , folate, iron, magnesium, manganese, phosphorous, potassium,
selenium, sodium and zinc. Milk is one of the glowing skin home remedies that
helps to prevent premature aging, remove stains on the face, make the face look
more radiant, lower allergic skin reaction, heal wounds, nourish and soften the
skin and exfoliate dead skin cells.
Vitamin D is important for
absorption of calcium in the body and it also effectively prevents
osteoporosis, chronic fatigue, depression, hypertension, muscle pain and
cancer. It is essential for bone health and also boosts the immune system.
Cabbage
Cabbage is one of the best
foods for osteoporosis as it ensures strong and healthy bones.Cabbage is a
source of fiber, vitamin B6, Vitamin D, folate along with some of the essential
minerals for the body such as manganese, iron, magnesium, phosphorous,
calcium for strong bones and potassium that helps to reduce high blood
pressure. Rich in Vitamin K, cabbage also helps the process of bone metabolism
and prevents Alzheimer’s disease.
Bananas
Banana is one of the effective
foods to prevent osteoporosis. Regular eating of banana helps the body to
absorb calcium and other essential nutrients that ensure healthy bones. Bananas
are loaded with Vitamin A, C and E, natural oils, carbohydrates, potassium,
zinc and iron. Bananas protect against cancer, prevent hangovers, diabetes,
lower depressions and relieve morning sickness.
The presence of magnesium
regulates the development of bone structures. It lowers the level of high blood
pressure and prevents cardiovascular disease. Various other sources of
magnesium include beans, lentils, fish, nuts, seeds, dark leafy greens, avocado
and whole grains. Banana is also an amazing fruit with potent hair and skin
benefits and the use of banana face mask for oily skin is well known.
Beans
High in Vitamin D, calcium,
fiber and antioxidants, beans and lentils are the best foods for osteoporosis.
Folate plays an important role in the development of red blood cells. It is
necessary for carrying out many bodily functions like bone repair and bone
maintenance, DNA synthesis, amino acid metabolism, the formation of leukocytes
and erythrocytes.
Inclusion of fiber-rich beans
and lentils in the daily diet might be the answer to the question of how
to overcome obesity. It also prevents various cancers including colon cancer as
well as heart disease. The presence of antioxidants helps to protect cells from
free radicals.
Almond
Almond is an oval nutlike seed
of the almond tree, growing in a woody shell. It is widely used as food and for
oil extraction. It is a good source of manganese, Vitamin E, biotin, copper and
riboflavin. It promotes healthy bones and also increases bone density. Almonds
are an inseparable part of the osteoporosis diet plan.
Various other health benefits
of almonds include the reduction of the chance of heart attack, lowering
cholesterol level, protecting artery walls from damage, providing healthy fats.
It also aids in good brain function by nourishing the nervous system and reduces
the chance of cancer, especially colon cancer. The benefits of almond milk
for skin make it a popular ingredient in skin care products.
Eggs
An ideal diet for osteoporosis
should include eggs. Eggs are rich in Vitamin D, Vitamin E, Vitamin K, Vitamin
B6, Vitamin A, calcium, folate, phosphorous and selenium. Eggs are one of the
best natural sources of protein that protect our bones and promote
healthy hair and nails. Vitamin D controls the genes involved in making
estrogen. Estrogen is one of the main sexual hormones that aid sexual and
reproductive development in women.
Phosphorous is an important
component for the making of healthy bones, and the density of bones is build up
by phosphorous and calcium. Various other health benefits of phosphorous
include improved digestion, protein formation and strong bone formation.
Several natural sources of phosphorous include nuts, cheese, fish, beef, soya
foods, beans and lentils.
Fish
Fish is a rich source of
calcium, and a perfect osteoporosis diet should include fish. The list of
calcium rich fishes includes sardines and canned salmon. Their tiny bones are
one of the greatest sources of calcium. Calcium is important for bone health as
it helps bones remain healthy and strong.
Calcium is important for
maintaining the levels of bone mass, and it also helps to maintain the
structure of the body. Various vegetarian sources of calcium include oranges,
sesame seeds, almonds, kale, Blackstrap Molasses and white beans.
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