Osteoporosis a progressive disease of the bones increases the risk of minor and major fractures. Including foods which are rich in specific nutrients like vitamin D, calcium and phosphorous can help to ward off osteoporosis. There are numerous foods which help to promote bone health. To discover more about the healthy foods which prevent osteoporosis, read on.
Here Are 5 Wonderful Foods To Prevent Osteoporosis:
Asparagus, a nutritional superstar, has high amounts of Vitamin K – a fat soluble vitamin which is vital for bone health. Vitamin K works alongside with vitamin D, to control the formation of osteoclasts – thereby reducing the risk of fractures. Aspargus also yields appreciable amounts of Vitamins B, C and D, which are essential for the formation of healthy bones. Additionally, glutathione, an important antioxidant in asparagus helps to boost the production of osteoblasts while reducing the formation of osteoclasts.
Salmon is an excellent source of vitamin D. A half fillet of cooked salmon yields approximately 1400 IU of vitamin D. Salmon is also a viable source of calcium (9mg). Vitamin D works synergistically with calcium to maintain bone health and to prevent osteoporosis.
Crunchy almonds are an excellent source of calcium (264 mg per 100g). Almonds also have appreciable amounts of the mineral phosphorous (350.33 mg per 100g). The minerals calcium and phosphorus work together to keep the bones healthy and strong.
Recent nutritional studies indicate that increasing the intake of kale, a leafy green; can significantly reduce the risk of osteoporosis. Kale is an exceptionally rich source of calcium (150mg per 100g). In fact, 113 grams of kale yields almost the same amount of calcium as a glass of milk. Kale is also an excellent source of vitamin K (1062 mcg). Vitamin K works in conjunction with vitamin D to control the formation of osteoclasts. Potent antioxidants like quercetin, beta-carotene, lutein and kaempferol , which are found in this colorful green helps to prevent oxidative damage to bones.
Oats, especially steel cut oats, are a wonderful source of the minerals calcium, phosphorous and manganese. These minerals are vital promote bone mineral density and to reduce the risk of osteoporosis. The high fiber content of oats helps to reduce blood cholesterol levels. Lowering cholesterol levels of the body can help to improve density of the bones.