Osteoporosis is a condition that reduces bone density and bone strength. This ultimately causes brittle bones. Osteoporosis causes them to become quite spongy, which cripples the bones leading to frequent fractures. Bones are made up of protein, collagen, and calcium that coincide with each other to help resist fractures. When osteoporosis attacks the bones they become feeble, it doesn’t require much injury to cause a fracture. Ordinary areas normally attacked by osteoporosis are the backbone, ribs, hips, and wrists.
Lots of men and women see osteoporosis as an inevitable part of growing older, but this is far from the truth! There are steps you can take which will help stop and even reverse the signs of the degenerative bone condition, and one of your first lines of defense is a nutritious diet which promotes bone health. If you’re looking for a tasty way to stave off the effects of osteoporosis, then try these five meals sure to keep brittle bones at bay.
If you’re looking for quality resources of bone-building calcium, then look no farther than the produce section. Leafy greens, kale particularly, are a excellent source of calcium. There’s approximately 150 milligrams of calcium in 100 g of kale, which will put you well on your way to the recommended 1000 mg for individuals ages 19-70.
These tiny fish could have a bad reputation for being a smelly pizza topping, but they pack quite the punch when it comes to calcium. A 3-oz serving of lettuce comprises roughly the same amount of calcium as an 8-oz glass of milk, and that’s nothing to snub your nose at!
3. Fortified Breakfast Foods
Fortified foods aren’t naturally high in certain vitamins and minerals (like calcium) but have had them added in the manufacturing procedure. Breakfast foods are some of the most frequently fortified products, and when you opt for the appropriate brand, you can frequently find that things such as cereal or orange juice will offer you 100% of your daily recommended calcium in only one serving!
Canned salmon is often thought of as a high-calcium food since the bones become soft and edible during the canning procedure. But if chowing down on salmon backbone doesn’t seem like your cup of tea, there’s still a fantastic way to include this fish in your battle against osteoporosis. Bones, bones or no bones, is high in vitamin D, which is important in the absorption of calcium.
Soy is a high-calcium alternative to milk for people who can’t or don’t wish to drink it. Most brands of soymilk have about 300 milligrams of calcium per cup, and if you’re a fan of tofu, you’re getting about 400 milligrams per half cup! Additionally, soy is packed with isoflavones–a chemical that strengthens your bones and helps ward off disease.