Categories: HEALTH & WELLNESS

10 Best Foods for Osteoporosis Prevention

Osteoporosis is a systemic disease that is characterized by decreased bone mass and deterioration of bone, which increases the bone fragility and risk of fractures. This condition is asymptomatic and may go unnoticed for many years until it finally appears itself with a fracture. Malnutrition, poor nutrition, limited physical exercise, other health conditions, and administration of certain drugs also may promote the onset of osteoporosis. Health conditions like high cholesterol and menopause increases the risk of osteoporosis.

To prevent osteoporosis take at least 1,200 to 1,500 mg of calcium and 400UI of vitamin D every day. The body produces vitamin D in response to sunlight, be sure to have the appropriate level, is suggested to supplement your diet with vitamin D. If your diet does not contain enough calcium the body takes the reserves of calcium in bones to give to the organs that need it, this is one of the reasons that bones become porous and fragile.

It’s all about what we eat; our diet will determine our health. A well balanced diet and good eating habits can help increase bone density. Calcium is an important factor but is not the only one needed for bone health. Calcium is found in many foods, some of these foods are better than other depending on your particular health condition. Here is a list of 10 of the best foods for Osteoporosis prevention.

Sesame seeds: Eating a generous amount of sesame seeds each morning can help preventing osteoporosis. Sesame seeds are rich in calcium but also rich in magnesium, phosphorus, fiber, vitamin B1, zinc and iron.

Soy products: Hormone imbalances can contribute to bone loss, eating more soy products or taking supplements that contain isoflavones, the active ingredient in soy help to balance estrogen levels. Is recommended to eat at least 40mg of soy isoflavones in a daily diet or take a supplement of isoflavones.

Chasteberry: The chasteberry contains vitexicarpin and vitricin, which help maintain balanced hormone levels. Eating at least 250mg per day of an extract of this herb every day for two or three months, will help in balancing the hormone levels.

Black Cohosh: Studies indicates that this popular herb can help in the prevention of osteoporosis. Take the recommended intake of 20 or 40mg of the extract of black cohosh twice a day.

Fiber rich food: The best option to get enough fiber is eating bran, fiber is found in vegetables, fruits, rice bran, oat bran, figs, seeds, and beans.

Dandelion tea: Drink Dandelion leaf tea to help increase bone density.

Almond Milk: Another great home remedy for osteoporosis is the almond milk that is rich in calcium. You can get almond milk almonds soaking them in warm water and mixing with cow’s milk, goat milk or soy milk.

Dairy products: Calcium is found in yogurt, milk, cheese, and Ice cream. Dairy products are also high in fat, make sure to use low fat dairy foods.

Brussels sprouts: Brussels sprouts provide the essential vitamin K that activates a protein found in bones, called osteocalcin, which keeps the molecules of calcium in place, helping against osteoporosis. Brussels sprouts are known to prevent diseases like cancer, birth defects, osteoporosis, and heart problems.

Dong Quai: Dong quai has been used in Chinese medicine for thousands of years to counteract menstrual disorders, PMS, and infertility. It also helps maintain hormone levels in balance. It is advisable to ingest 250mg of an extract of dong quai daily as herbal tonic.

These foods are not miracle foods; they have to be combined with good eating habits. Eating less saturated fats, salt and sugar will help this foods effectiveness. You have to include more fiber and more calcium rich foods in the diet everyday like green leaf vegetables, orange juice, sardines, rice, milk, almonds, and vitamin complexes to help prevent osteoporosis. Preventing osteoporosis is not for a specific amount of time like a one week diet, is a lifestyle of a well balanced diet, and making radical changes in our lives to prevent osteoporosis and other health conditions.