Guide To The Foods To Eat For Osteoporosis
Osteoporosis is a serious condition that affects the bones. It will gradually decrease bone density, which weakens them and results in brittle bones. Patients may even experience severe bone loss. This happens when the body cannot rebuild bones fast enough. Osteoporosis greatly increases an individual’s risk of serious bone fractures. Even coughing can break the bones of patients with this condition. Aging is the most common risk factor for osteoporosis. This is because the bones weaken with age whether or not someone has developed osteoporosis. Other medical conditions, menopause, and even medication can also impact a patient's risk of osteoporosis, as can the food they consume.
Patients with osteoporosis will need to take bone density supplements and other medications for osteoporosis. Many also consider calcium supplements for osteoporosis, including as a prevention measure. However, many individuals do not want to rely on vitamins for bone density. Patients need to make significant improvements to their diet if they want to avoid reliance on these supplements.
Many individuals are not getting enough calcium in their diets. This includes osteoporosis patients. Calcium is an essential component of keeping the bones strong. It may be able to prevent osteoporosis as well. It is also often high on the list for doctors who are desperately trying to help their osteoporosis patients. Dairy products, such as yogurt, cheese, and milk are all significant sources of calcium. Individuals with osteoporosis must consume a lot of dairy products because their body will take calcium from their bones if it is not getting enough through food.
Adults need to consume at least 1,000 milligrams of calcium every day, though after they reach 50 years old, this will increase to a minimum of 1,200 milligrams daily. To put this into perspective, a glass of milk contains approximately 300 milligrams. Consuming more dairy helps individuals avoid relying on calcium supplements and multivitamins with calcium.
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Everyone needs to consume eggs if they are going to improve their case of osteoporosis. Some lucky individuals may even be able to prevent themselves from developing it in the first place if they eat eggs. This is because eggs contain vitamin D, which is just as important as calcium for the bones. The reason for this is that vitamin D helps the body absorb more calcium. This is exactly why many calcium supplements are also vitamin D supplements. Eggs are also a source of protein, which many studies claim helps reduce fractures and increases bone mass. This, in theory, should make osteoporosis easier for patients to manage.
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Dark And Leafy Greens
The importance of calcium for treating osteoporosis cannot be overstated. Individuals need a lot to ensure they minimize the symptoms and unfortunate side effects associated with this brittle bone condition. This is why osteoporosis patients will need to eat lots of dark and leafy greens in their diet. Dark and leafy greens include kale, collard greens, spinach, and broccoli. Collard greens contain 232 milligrams of calcium for every 100 grams. This is more than kale’s 150 milligrams for every 100-gram serving. Unfortunately, both of these leafy greens can be bitter, which means that individuals are less likely to consume them. This is something that osteoporosis patients will have to force themselves to overcome.
These dark and leafy greens also contain vitamin K, which studies suggest influences bone density. Specifically, if individuals do not get enough vitamin K in their blood, they will have lower bone density. However, this vitamin is much harder to consume enough of than calcium. This is why everyone needs more greens in their diet than they might believe.
Patients need to eat more of this next food if they are going to have a chance at improving their bone strength.
Fish can be helpful for patients with osteoporosis. Some types, such as sardines and salmon, contain some calcium, though not as much as what is found elsewhere. Mackerel, salmon, and tuna also contain high amounts of vitamin D, which will help the body absorb calcium a little better. This is helpful because, without vitamin D in fish, patients would absorb very little calcium from the fish that they consume. There is, however, another reason why individuals may want to consider eating more fish. Evidence suggests that phosphorus can help bones grow strong. Salmon appears to contain a fair amount of phosphorus.
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Nuts contain calcium, protein, and even phosphorus. As mentioned, all of these help individuals with osteoporosis keep their bones as strong as their condition will allow. Unfortunately, however, it will likely require a lot of work on their part to make eating nuts worth it. Individuals will need to eat a variety of nuts, since they are not created equal with the nutrients they contain.
Almonds contain a high amount of calcium, though they do not contain as much phosphorus as Brazil nuts, pistachios, and pine nuts. Peanuts are the nut with the highest amount of protein, though they do not contain as much phosphorus as Brazil nuts. Conversely, Brazil nuts do not contain nearly as much protein as peanuts. Individuals must also ensure that they are not consuming too many nuts. This is because even though the fats that they contain are considered healthy, consuming too much can still result in health issues.