It’s definitely natural for people to experience a decline in their bone density, with age, however, there are cases when people are at a risk of losing higher amounts of bone density, which ultimately results in osteoporosis. The good news is that osteoporosis can be prevented, and you can do so, by eating several nutrient-dense foods, which decrease bone loss. Read on, to know more about seven power foods that keep osteoporosis at bay.
Green peas not only make your food colorful and tasty, but they also prevent osteoporosis. Peas are loaded with vitamin K, which plays a vital role in the activation of osteocalcin. Osteocalcin is a protein present in bones, which supports calcium molecules. That’s not it – peas are also a fantastic food source of folate and vitamin B6, which are known for their ability to suppress homocysteine, a molecule that disrupts the formation of a healthy bone matrix, by stopping collagen formation. Fresh green peas are always a better choice, to canned or frozen varieties.
Loaded with folate and vitamin K, parsley is touted for its benefits for bone health. Vitamin K deters the overactivity of osteoclasts, which are the cells that causes bones to crumble, releasing minerals into the bloodstream. Probiotics are not only good for keeping your digestive system healthy, but also aids in the conversion of vitamin K1 into vitamin K2, which triggers osteocalcin.
Dairy products are known for their high concentrations of calcium, which is a mineral that is vital for bone health. Osteoporosis can be easily prevented by including three-four servings of dairy products every day. However, choose low-fat varieties of dairy products to prevent the fat from piling around your waistline. Cheese, milk, and yogurt are few dairy products you should consider including in your diet to prevent osteoporosis.
Apart from being good for your heart and immune system, seafood helps to prevent osteoporosis symptoms from surfacing. Salmon is loaded with vitamin D, which is key for absorbing and processing calcium inside the body. The omega-3 oils present in seafood prevent bones from turning brittle. You have plenty of options, when it comes to seafood, and they include salmon, tuna, herring, trout, and mackerel. Few servings a week will do your bones a great deal of good.
Almonds are not only tasty, but help to keep your bones healthy and strong. Almonds are loaded with key nutrients such as protein, calcium, and magnesium, which are vital for bone health. Eating a handful of these power nuts will keep osteoporosis at bay. If you don’t quite like almonds, try pistachios or sunflower seeds – they’re just as good. Avoid salted or sugar-coated almonds like the plague.
If you want to reduce your risk of osteoporosis, include oats in your daily meal plan. This power food is packed with a myriad of key minerals that are essential for maintaining bone density. When it comes to choosing the type of oats to include, go for steel cut oatmeal. This is due to the fact that steel cut oats are not exposed much to air, in comparison to rolled oats. Steer away from any instant oatmeal, as it comprises a great deal of additives, and may be prone to turning rancid quickly.
Though dairy products and green leafy vegetables are ideal for preventing osteoporosis, you may or may not like eating them. The good news is, fortified breakfast cereals are your next best option. Fortified cereals contain a truckload of essential minerals and vitamins, especially calcium and vitamin D. Make sure to have a minimum of one serving of fortified cereals to keep osteoporosis at bay.