One of the most prevalent metabolic bone disorders is osteoporosis (OP). Particularly in the vertebrae and hip, it can result in debilitating fractures.
According to a study, both men and women must take suitable lifestyle and dietary changes to avoid OP in their older years.
Nutrition’s role in promoting bone health
A healthy diet is essential for preserving strong bones.
Turnip greens, lady fingers, mustard greens, and broccoli are dietary sources of calcium, which improves bone mineral density.
Fatty fish (swordfish, salmon), fortified foods (dairy and cereals), and egg yolk are the main sources of vitamin D, which is required for calcium absorption.
Vegetables like lady fingers and beet greens, seeds like sesame and chia, almonds, legumes, and avocados all contain magnesium, which is necessary for the regulation of calcium and vitamin D.
Fruits, vegetables, and whole grains are sources of potassium, which keeps the acid-base balance and stops bone loss
In the formation of the bone matrix, where mineralization takes place, vitamin K is involved. Dietary sources of include dark green leafy vegetables like spinach and turnip greens.
The Effects of Food and Nutrients
1.too many proteins
Extra protein intake may raise the blood’s acidity and that of other bodily fluids, which might lead to calcium loss6.
2.caffeine and alcohol
Caffeinated beverages like sodas and coffee, as well as alcohol, tend to make it harder for the body to absorb calcium.
3.Salt
An excessive salt consumption can cause calcium loss, which can further cause bone loss.
Foods high in polyphenols, such as soy, tea, and olive oil, can help prevent OP.
Foods high in omega-3 fatty acids, such fish oil and flaxseed oil, are good for bones.
The prevention of OP is significantly influenced by nutrients. To maintain ideal bone health, it’s important to eat enough meals high in nutrients.
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