To Avoid Bone Issues In Your 50s And 60s, See 7 Foods You Should Be Eating More
Osteoporosis is a bone disorder in which bones become brittle, weak, and easily damaged or broken as a result of a decrease in mineralization and bone strength over time
The good news is that eating certain foods, particularly starting in your 20s, can help prevent this bone disorder. This is because such foods help you have a good foundation, which comes in handy when it comes to maintaining healthy bones later in life.
These foods are rich in calcium, vitamin D, and other nutrients that are essential for bone health.
You’ll find them below:
1. Foods that are rich in Calcium
Calcium is one of the minerals that plays a significant role in maintaining healthy teeth and bones, making it one of the most important minerals in the body. The following is a list of foods that can provide you with the calcium nutrients you need:
- Foods made from dairy products, such as milk, yogurt, cheese, and other similar items.
- Vegetables with leafy green parts, such as pumpkin leaves (Ugu), wild spinach, basil (ephinrin), and other similar foods.
- Bone-in fish, such as canned salmon and sardines, which should be eaten along with the meat and bones of the fish.
- Foods and drinks that have had calcium added to them, such as cereals, orange juice, bananas, and breads, are examples of enriched foods.
2. Vitamin D rich foods:
Absorption of ultraviolet (UV) rays from the sun is necessary for the production of vitamin D, which is considered an essential vitamin. It is essential for calcium absorption and can be obtained through foods such as those listed below:
- Egg yolk
- Nuts, including almonds and Brazil nuts, among others
- Fatty fish such as mackerel, tuna, salmon, and other similar species
- Diet is one of the main causes of osteoporosis, and it is important to ensure that osteoporosis is not caused by poor diets.
Besides diet, what can I do to keep my bones healthy?
- Include physical activity in your daily routine. Weight-bearing exercises, such as walking, running, and climbing stairs, can help you build strong bones and slow bone loss.
- Avoid substance abuse. Don’t smoke. If you are a woman, avoid drinking more than one alcoholic drink per day. If you are a man, avoid drinking more than two alcoholic drinks a day.
Although there are many other factors that can be responsible for osteoporosis, diet is one of the main causes.
