Osteoporosis is a medical condition caused by an imbalance of bone loss and bone gain. Symptoms include bone fractures with abnormalities in the body replacing bone tissue within a certain amount of time. Osteoporosis requires a bone scan to evaluate bone fractures. Treatment includes mechanical exercise, nutrition, and medications. Bone aging and hormone deficiency from Osteoporosis are treatable with nutrients from various food groups.
Luckily, there are some treatable solutions thanks to the food we put into our body, including foods specifically for osteoporosis:
1. Dark greens
First, let us start with non dairy bone builders such as broccoli and kale. These dark leafy greens are easily consumed and are prepared in salads, stir fry, or as a side dish. Packed with calcium and Vitamin K, broccoli is a cruciferous essential vegetable that enables the performance of blood clotting and bone metabolism strength. Osteocalcin, a protein found in bone, is secreted in the body and is found in broccoli. Lastly, broccoli is low calorie and high in fiber to better restore vitality to your bones. Kale has the same repertoire, except kale is included in calcium rich foods and phosphorus rich foods. When it is time for bones to age, kale helps slow the decline in bone weakness.
Next, almonds packed with monounsaturated fats. This nut can be used on yogurt, snacks, salads, and cereals. Loaded with calcium and magnesium essential for overall bone health, almonds help to feel full of energy with the ability to conquer exercise. Cells associated with bone growth are directly correlated with an increase in almond consumption. Overall, almonds contain complete proteins and fibers to help with everyday cell function.
3. Plant-based milk
Next, plant-based milk alternatives such as almond, soy, or rice milk provide the body with the same amount of calcium and Vitamin D as regular cow’s milk. Almond, soy, or rice milk are used frequently in smoothies or cereals as a start to the day. Everybody loves milk, even multiple types of milk to help build bone strength. Milks are more useful when made at home.
Next, foods containing phosphorus – a key nutrient preventing Osteoporosis – include wheat, oats, and rice. Whole grains help supply the body with carbohydrates and fats containing the building blocks for healthy cells. Whole wheat bread, rolled oats, or rice – staples for any food group – are phosphorus-rich foods needed just as much as calcium-rich foods. Sprouted grains are the most bioavailable in whole wheat bread to be used by the body for bone maintenance.
Next beans and lentils are rich in fiber, protein, and phosphorus. Beans and lentils also help to lower the risk of chronic disease. Recipes that contain beans or lentils include various soups or side dishes. Soaking, sprouting, or fermenting are the best ways to prepare them and to be bioavailable for the body’s needs.