Osteoporosis is a disorder that weakens bones and causes them to grow thin. It is known to thrive in bone fractures, which occur as a result of accidents or falls. Osteoporosis mainly affects hip, wrist, and spine bones, and there is a high possibility of these bones breaking.
Osteoporosis is more common to aged people, but that doesnât mean that young people are immune to this disease. Itâs thus essential to take the necessary measures to maintain the health of your bones.
Taking the right foods is the secret to reducing the possibility of developing osteoporosis. Here is a list of foods you can add to your diet to fight off this condition.
1. Nuts
Taking a fistful of nuts daily is a great way to curb the development of osteoporosis. Some of these nuts include almonds, walnuts, and cashews. These nuts are rich in minerals such as calcium and magnesium that promote the development of strong and healthier bones.
2. Ragi
Ragi is rich in calcium that plays a vital role in the development of strong and healthy bones. Every 100 gms of Ragi contain between 300-350 mg. Taking a diet rich in ragi can boost the health of your bones.
3. Dates
Taking a diet rich in dates is necessary to promote your bones’ health. They can also enhance the density of your bones.
4. Fresh Vegetables
Fresh vegetables are rich in minerals and vitamins that are crucial for the development of strong and healthy bones. Some of the vegetables you need to add in your diet include cabbage, okra, and beetroot.
5. Fresh fruits
Fresh fruits such as bananas and pineapples are rich in vitamin C, which strengthens bones.
6. Milk
Taking milk and other dairy products can help you to prevent osteoporosis since they are loaded in calcium, which is essential for strong and healthy bones.
7. Dark green leafy vegetables
Besides fresh vegetables, you should also add dark green leafy vegetables to your diet as they are rich in calcium that keeps the bones stronger.
8. Pulses
Pulses are another type of food you need to add to your diet as it is rich in calcium, which promotes the development of strong and healthier bones.
9. Eggs
Eating eggs can help you to fight off osteoporosis since they enriched with proteins and vitamin D, which maintains the health of your bones.
10. Fish
Fish such as salmon and mackerel are loaded in calcium and many other vital minerals that are ideal for health and strong bones.
11. Kiwi
Add kiwi to your diet for healthier bones as you get older. Despite their small size, they are rich in calcium.
12. Apricots
Take apricots as they are rich in vitamin C, which strengthens the immune system and also responsible for healthy bones.
13. Kelp
Eating kelp can improve your bone’s health. One cup of kelp contains more than 100 milligrams of calcium.
14. Chia Seeds
Add chia seeds to your diet, and youâll be assured of strong and healthier bones.
15. Artichoke
Artichoke is rich in calcium and low in calories, which makes it great for strong and healthier bones.
16. White Beans
White cannellini beans are rich in calcium and fiber, which is necessary for the development of strong and healthy bones.
17. Poppy Seeds
Take a little number of poppy seeds, and youâll be assured of strong and healthier bones.
18. Amaranth
Taking Amaranth can help you to fight off osteoporosis as they are rich in proteins and calcium.
19. Salmon
Salmon is loaded in proteins, adding it to your diet is the secret to fight off osteoporosis.
20. Kumquats
Taking kumquats is another way to enhance your calcium levels and tame osteoporosis.
