Osteoporosis is one of the most common diseases in older adults, caused by a low bone density resulting in weak and brittle bones. Sometimes it's hard to prevent or reverse the effects of osteoporosis completely, but there are some ways to try and build up your bone density. Exercise and medication is one option, but one of the simplest ways is to add some bone-strengthening foods to your diet!
The two main nutrients to look for in foods that will help build up your bones are Calcium and Vitamin D. These nutrients nourish strengthen bones which helps them from becoming weak and brittle. Here are the top 5 foods we recommend:
Ever since we were kids we were told that milk makes our bones stronger. Well, it's true! Milk is a great source of Calcium and if you can find milk that is fortified with Vitamin D (like soy milk), then you'll have both power nutrients working for you at once.
2. Dark, leafy greens
If dairy isn't your favorite or you're lactose intolerant, don't worry. Leafy greens are an awesome alternative because they are packed with Calcium too. Some of these options could be kale, arugula, or collard greens. Be careful not to consume too much spinach though because the oxalic acid within it can actually prevent the body from absorbing calcium!
3. Salmon (and other fish)
Vitamin D is hard to find in foods, that's why getting it from the sun is so important, but salmon is one of the few foods that is rich in Vitamin D. Catfish, tuna, and sardines are a few other options, too. Not only is fish full of Vitamin D, but it also has plenty of Calcium in it too... talk about brain food!
That's right, go nuts on the nuts. They're full of Calcium and protein too, so they make for the perfect snack. What's even better is that almond butter spreads have just as much Calcium as the nuts, but it has no fat and lower cholesterol than peanut butter.
Breakfast is a perfect time to get your daily dose of bone-strengthening foods because there are plenty of options with lots of nutrients. Eggs are one of them! Their yolks are packed with Vitamin D, so no matter how you cook them, they'll do a lot of good for your bones. Orange juice is another pairing that is great for your bones because it has Vitamin D and Calcium. Breakfast can definitely be the most important and beneficial meal of the day!
Hopefully you can incorporate one or more of these super foods in your diet so your bones stay healthy! Even small adjustments can make a big difference, like switching from peanut butter to almond butter or drinking orange juice instead of coffee in the morning (or at least in addition to coffee). Rosetta is here to help, so if you have any questions or we can do anything to help you keep your bones healthy, contact us!