Dairy gets bolstered for its calcium content. However, you can find calcium in many different types of vegetables. Dark greens like collard greens, kale, turnip greens, Chinese cabbage, and bok choy all contain high amounts of calcium, which is a vital nutrient to combat osteoporosis.
But wait! There’s More! These dark greens also contain another vitamin that is known for its ability to reduce the risk of getting osteoporosis, vitamin K.
While vitamin C is the main nutrient found in citrus fruits, many don’t understand how vital vitamin C is for the prevention of bone loss. The way it works is it helps with the collagen development. Collagen is the fibrous section of cartilage and bone.
However, the effects of vitamin C show stronger in men than in women. This doesn’t mean, as a woman, you should stop taking vitamin C into your system. It also plays a major role in younger-looking, smoother skin. You can get the full allowance needed by eating just one orange or grapefruit a day.
Magnesium and potassium aren’t known for their critical part to play in bone health, at least not as known as calcium and vitamin D. More importantly, it is important to know all these nutrients work together in the protection of your bones. If you have a magnesium deficiency, your vitamin D balance may be out of sorts.
Potassium has a different role. It neutralizes the bad acids in your system that leach your bones clean of calcium.
White potatoes, as well as sweet, are excellent sources of potassium and magnesium. Just don’t fry them in oil, as that will ruin their health value. Instead, try to boil or bake them.
Though they contain a good amount of fat, almonds are versatile to include in any diet. They can be eating as a crunched topping for a salad, crushed into a nut butter with a little bit of salt to spread onto the bread, or you can simply eat a handful of them as a snack. The reason why you should include almonds into your diet is that they are rich with potassium and calcium.
The fat content shouldn’t be much to worry about, only because you don’t need to eat many of them to get the nutritional quota for the day.
5.Foods that are Fortified
You will find that many foods are fortified with vitamin D and calcium. Such foods include Orange Juice, Bread, Plant-based Milk, and Cereals. That means even if you are a vegan or don’t enjoy dairy, you can still receive the vitamin combo you need to help build and maintain bone density.
Buying fortified foods is a good idea, especially during the colder months when the sun isn’t present as much. Vitamin D deficiencies are common in these months because the sunlight is needed to synthesize it. This happens because the days are shorter, and we spend a lot less time outside than when it is warmer. Another reason to stock up on fortified foods in the winter is that there are fewer fresh greens available to provide calcium during these off-season months.
Fish do more for your bone health than many people realize. Fatty fish does contain a healthy amount of vitamin D, but they also contain nutrients that are supportive of your cardiovascular wellness and joints. These nutrients are omega-3 fatty acids.
One of the greatest fish for potassium is salmon. You can also get calcium from canned salmon. The reason you get calcium is because of the soft, small bones that are packed with the meat. The same can be said of sardines. You don’t notice the bones. However, if you don’t like the idea of eating them try salmon filets. Or you can substitute it with fresh mackerel or tuna.
We consume a lot of sugar in our diets. Many times we don’t even notice the amount of sugar we are consuming. However, there are sweeteners that can substitute sugar, and lessen the threat to your health. That being said, we have learned that sugar will weaken bones. This is not good if you are combating or trying to prevent osteoporosis.
That is where molasses come into the picture. Molasses is an all-natural sweetener, and it is rich in calcium. You can use it to substitute sugar in baking, yogurts, smoothies, and oatmeal.