The 15 Healthy Foods for Osteoporosis

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Healthy Foods For Osteoporosis that many are unaware of. In addition, breaking a bone is a serious complication of osteoporosis , especially in elderly patients. Osteoporotic bone breaks are more likely to occur in the hip, spine, or wrist, but other bones may also break.

In addition to causing permanent pain, Osteoporosis causes some patients to lose their height. When Osteoporosis affects the vertebrae or bones of the spine, it usually leads to a curved or curved posture.

The Osteoporosis can limit mobility, which often leads to feelings of isolation or depression. In addition, twenty percent of the elderly who break a hip die within a year of complications related to the broken bone itself or the surgery to repair it. Well, now that you already have a basic notion about Osteoporosis , see in detail the Healthy Foods for Osteoporosis:

1. Healthy Foods For Osteoporosis: Black Plum:

Postmenopausal women who ate 10 black prunes per day had significantly higher bone mineral density than the control group, who ate dehydrated apples , according to a study. It is believed that substances in black plum prevent bone collapse.

2. Healthy Foods For Osteoporosis: Tahine:

Tahine brings 5 ​​grams of essential proteins and nutrients, such as iron , zinc , magnesium and folic acid . This food is nothing more than a paste rich in calcium and made from toasted sesame seeds. Two tablespoons of sesame paste has about 125 mg of calcium , about the same amount of calcium found in half a glass of milk .

3. Healthy Foods For Osteoporosis: Tofu:

Tofu helps prevent breast cancer , osteoporosis and cardiovascular disease. Made from soy beans , tofu or soy cheese , can be an excellent source of calcium for people who are lactose intolerant or who have a vegetarian diet.

4. Banana For Osteoporosis:

The banana is one of the effective foods to prevent osteoporosis . Regular banana consumption helps the body absorb calcium and other essential nutrients that ensure healthy bones. The bananas are loaded with vitamin A , vitamin C and vitamin E , natural oils, carbohydrates , potassium , zinc and iron . The bananas protect against cancer, prevent the hangover, the diabetes , decrease the depression and relieve morning sickness.

5. Eggs For Osteoporosis:

Although the eggs contain only 6% of your daily Vitamin D , they are a quick and easy way to get it. Do not just opt for whites eggs – they can cut calories, but Vitamin D is in the yolk.

6. Yogurt For Osteoporosis:

Most people get their vitamin D through exposure to sunlight, but certain foods, such as yogurt , are fortified with Vitamin D . A cup of yogurt can be a creamy way to get daily calcium .

7. Healthy Foods For Osteoporosis: Tuna:

The tuna, other fatty fish, is a good source of Vitamin D . Three grams of canned tuna contains 154 IU, or about 39% of your daily vitamin D intake. Try these low-tuna tuna tacos as a way to infiltrate Vitamin D and calcium .

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8. Healthy Foods For Osteoporosis: Cheese:

Just because cheese is full of calcium does not mean you need to eat it in excess (packing in pounds will not help your joints!). Only 1.5 cheddar cheese contains more than 30% of its daily value of calcium .

9. Healthy Foods For Osteoporosis: Milk:

Unsurprisingly, milk is the main source of calcium in our diet and therefore the main tip for strengthening bones. Derivatives, such as yogurt and cheese, are also good choices. It is recommended to eat 3 servings of dairy a day.

10. Healthy Foods For Osteoporosis: Almonds:

Almonds are great allies to maintain bone health. Like other nuts and seeds, almonds are filled with calcium , magnesium and other essential nutrients to make bones strong and healthy. Try to eat a handful of them a day or else ingest pistachio and sunflower seeds, which have similar benefits.

11. Healthy Foods For Osteoporosis: Salmon:

Fish are an excellent source of foods rich in Vitamin D , salmon is a beautiful examples of these, as it offers approximately 100g of canned food offer 650 IU, more than you need for one day.

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12. Healthy Foods For Osteoporosis: Tomato:

Rich in minerals like magnesium , iron , phosphorus, manganese and potassium , important players in bone formation, it fits well in any type of sauce, and is easy to put into the diet. In addition, it has vitamin A , vitamin C and lycopene – a substance that gives the red color to tomatoes and prevents against various types of cancer.

13. Healthy Foods For Osteoporosis: Kale:

The cabbage is usually rich in  calcium high availability. It is very versatile: you can do cooking, marinating in salad or in the form of dehydrated chips, for example. We recommend that you take 4-5 leaves every day, in broths, salads, chips or any other variation.

14. Healthy Foods For Osteoporosis: Spinach:

Spinach is rich in vitamin K2 , another vitamin that is involved in bone formation. In addition, green leaves generally contain a large amount of calcium and minerals required for bone tissue.

15. Healthy Foods for Osteoporosis: Beans:

Rich in vitamin D , calcium , fiber and antioxidants , beans and lentils are the best foods for osteoporosis . The folate  plays an important role in the development of red blood cells. It is required for performing many bodily functions such as bone repair and bone maintenance, DNA synthesis, amino acid metabolism, leukocyte and erythrocyte formation .

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