10 Foods That Help Prevent Osteoporosis

Foods that help prevent osteoporosis are basically rich in Calcium and Vitamin D because these nutrients are important for bone health and since calcium is not absorbed without the presence of Vitamin D. In older people, osteoporosis is a disease that is characterized by the progressive loss of bone density, that is, the body no longer absorbs the same amount of calcium as when you are young, which increases the risk of fractures. However, with a healthy diet and a balanced diet, it is possible and a balanced diet, it is possible to control the onset of the disease.

However, there is no specific food that can fight osteoporosis alone, because the disease is due to an inflammatory process. Therefore, it is necessary to have a balanced diet that does not alter the person’s immune system and does not cause inflammation (even if low-grade) in the body. However, natural foods that provide Calcium , Magnesium and Vitamin D , which are important nutrients in the prevention of osteoporosis. Calcium is responsible for the formation of bone structure, while magnesium and vitamin D stimulate its absorption in the body .

These foods provide other nutrients that act as adjuvants in the fight against osteoporosis, such as potassium , which reduces the excretion of calcium in the urine, silicon and zinc , which act in the production of collagen (a protein that forms bones) and increases osteoblasts, cells that produce the bone matrix, in addition to the B vitamins. With that in mind, We’ve created a list of the 10 Foods that Help Prevent Osteoporosis .

Milk: Milk is one of themain foods that help prevent osteoporosis , especially for those who are not lactose intolerant. It carries the greatest amount of calcium, the most important substance for bone formation. In addition, regular consumption is recommended for adults under 50 of both sexes to consume 1000 mg of calcium per day, while for those over 50 they need doses of 1200 mg. A single 250 ml glass of milk has 300 milligrams of calcium.

Sardines : Sardinesare another good choice of foods that help prevent osteoporosis . Well, it is rich in calcium , omega 3, vitamin D and protein, its consumption helps to increase bone density, in addition to having good fats for the heart.

Egg: When the egg is consumed with the yolk, it is an excellent source of protein, vitamin D and calcium.

Nuts and chestnuts: They can strengthen bones in countless ways. The main reason is the amount of plant-based omega-3s in these foods. According to studies conducted in Pennsylvania, omega-3, present in walnuts and a wide variety of nuts ( Almonds , Pistachios , Peanuts ) may have protective effects on bone health. According to the authors of the study, they also contain high amounts of calcium in their composition.

Mushrooms: Mushrooms are rich in Vitamin D , as well as being good for the immune system.

Tomato : Tomatois another good alternative food that helps prevent osteoporosis . Because, he is rich in minerals such as magnesium, iron, phosphorus, manganese and potassium, important participants in the formation of bones, he goes well in any type of sauce, salad and is easy to put in the diet.

Spinach: Spinach is rich in iron , phosphorus and calcium, in addition to Vitamins Aand B complex, therefore being a great alternative in the prevention of osteoporosis .

Whole grains: Brown rice and oats are two excellent foods that help prevent osteoporosis . They are sources of carbohydrates that have a low glycemic index and fiber.Soybeans : Soybeansand their derivatives have a beneficial effect on fortifying bones. In addition, the oilseed is rich in a substance called isoflavone, which because it has a structure very similar to the female hormone estrogen, helps bones to absorb minerals. Therefore, it is highly recommended for women who have gone through menopause.

Flaxseed : Flaxseedis another good alternative food that helps prevent osteoporosis . Well, the consumption of excess sodium can be a trigger for the loss of calcium in the bones. In addition, regular consumption of flaxseed helps the kidneys to excrete water and sodium, and thus can protect bones from calcium loss. Flaxseed is also a great source of omega-3, good fat, which increases bone density.

Anyway, they are tasty foods, easy to find and that, for sure, will only bring health benefits and prevent the weakening of your bones.