what foods are good to eat for osteoporosis
Slideshow: Super Foods for Your Bones
Medically Reviewed by Poonam Sachdev on February 22, 2022
1. Get darker with your greens.
Nothing beats calcium for your bones. Sure, you tin get it from dairy, but it'southward also constitute in lots of vegetables. Why not do both? One dandy choice: dark leafy greens such as bok choy, Chinese cabbage, kale, collard greens, and turnip greens. 1 loving cup of cooked turnip greens has most 200 milligrams of calcium (xx% of your daily goal). On top of that, dark greens also take vitamin K, which can reduce your take a chance for osteoporosis.
2. This spud'southward for you.
Ii lesser known nutrients that help keep bones good for you are magnesium and potassium. If you're low on magnesium, you can have problems with your vitamin D balance, which may bear on your bone health. Potassium neutralizes acid in your trunk that can leach calcium out of your bones. One delicious fashion to get some of both of those nutrients is by eating a broiled medium-size sweetness potato with no salt, which has 31 milligrams of magnesium and 542 milligrams of potassium.
iii. Start your day off tart.
Add a grapefruit to your breakfast and y'all'll be doing more than than waking up your sense of taste buds. Citrus fruits have vitamin C, which has been shown to assistance forbid os loss. One whole pink or carmine grapefruit has well-nigh 88 milligrams of vitamin C, giving you the amount you need for the entire day. Can't handle the sourness of a grapefruit? A navel orangish comes in close with 83 milligrams.
four. Become figgy with information technology.
If you're looking for bone-strengthening fruits, figs should exist near the pinnacle of your shopping list. Five medium fresh figs have around xc milligrams of calcium and other skeleton-saving nutrients like potassium and magnesium. Fresh figs are grown in California through the summer and fall, but y'all tin can discover them dried all year. And dried ones are but equally expert: Half a cup of dried figs accept 121 milligrams of calcium.
5. Recall across canned tuna.
Salmon and other types of fatty fish offer an assortment of os-boosting nutrients. They contain vitamin D, which helps your body utilize calcium, and omega-iii fatty acids, which may too aid bones. One of the best ways to buy salmon is actually canned. Three ounces has 187 milligrams of calcium. Why such a high amount? Small, soft bones get included with the meat in the canning process (don't worry, y'all won't even find them).
6. A superior sandwich spread.
Made simply from ground upwardly almonds (and perchance a little salt), almond butter is an easy fashion to heave your calcium intake. Two tablespoons has 111 milligrams of calcium. Plus, almonds contain potassium (240 milligrams in 2 tablespoons) likewise every bit protein and other nutrients that play a supportive office in building strong bones.
7. "Milks" from plants.
You'd call back that by swapping out dairy milk for the kind fabricated from soybeans, almonds, or coconuts, you lot'd lose all that calcium and vitamin D. But most of the varieties you lot'll find in the store have been given an extra heave of those nutrients. Cheque the label to exist sure.
8. Swap in some vegetarian proteins.
Tofu is a mainstay in Asian cooking, both for its versatility and the fact that it'southward a nutritional powerhouse. Half a loving cup of calcium-enriched tofu contains more than than 860 milligrams of calcium. Tofu has other bone-building benefits, too. Research suggests that isoflavones, which are plentiful in tofu, may make soy useful in warding off bone affliction in women later menopause.
9. Juice up a classic.
Information technology may go perfectly with pancakes, merely orangish juice doesn't naturally contain much calcium. That said, it tin still exist a great way to increment your intake. How? Manufacturers ofttimes sell versions that have been fortified with calcium (look for information technology on the packaging). In fact, fortified orange juice has about the same corporeality of bone-building calcium as dairy milk.
x. A dried fruit often ignored.
Hear the discussion "prune" and y'all probably remember of something older people consume to stay regular. But everyone should actually be snacking on stale plums (what is what prunes actually are!). Enquiry has found that eating them every 24-hour interval, along with calcium and vitamin D, tin can help ameliorate your bone density by slowing the breakdown of os in your body.
11. Select a smarter sweetener.
Dissimilar refined white sugar, molasses is a source of calcium. In just one tablespoon of the sweet syrup y'all'll get 41 milligrams of calcium. You tin can do more bake with it. Endeavor information technology instead of honey to tiptop your yogurt or oatmeal or mix into a smoothie.
Source: https://www.webmd.com/osteoporosis/ss/slideshow-superfoods-for-your-bones
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