There is a lot one can do with food and lead a healthier life. Osteoporosis, a condition where the bones get weaker and brittler, could affect anyone at any age. The below-mentioned foods can be used to prevent osteoporosis, and for those who are having the condition already, these foods could certainly help in managing and soothing from pain.
1. Go for darker shades of green vegetables
While dairy products are known to contain a good quantity of calcium, it is worthy to note that dark green vegetables are also rich with calcium and other essential nutrients. Just a cup of cooked turnip green has about 200-250 milligrams of calcium, and that is nearly about 20% of the daily calcium goal. Besides, green vegetables like bok choy, Chinese cabbage and kale are also rich in Vitamin K that can potentially reduce the risk of osteoporosis.
2. Foods rich in magnesium and potassium
Very little is spoken about these vital nutrients. When a person is low on magnesium, it affects the balance of Vitamin D in their body, which directly affects the health of the bones. On the other hand, potassium neutralizes the various acids in the body that could otherwise suck out the calcium off the bones. Some of the foods that are rich in both these nutrients would be sweet potatoes. However, to get the nutrients to their full potency, it should be consumed without salt and preferably baked. A medium-sized potato is known to contain about 31 milligrams of magnesium and 540 milligrams of potassium.
3. Five figs a day
To save your skeleton, get used to consuming five figs a day, which nearly contains about 100 milligrams of calcium and a good amount of potassium and magnesium. The good news is that even dry figs are a good option too! Just ensure to have half a cup, which would be equal to 120-130 milligrams of calcium.
4. Tuna to the rescue
Vitamin D is essential to help your body use calcium, and omega-3 fatty acids aid bone strengthening. Tuna fish is known to be a great option to soothe osteoporosis. You could even have canned tuna, and just about 2-3 ounces of it has nearly 190 milligrams of calcium.
5. Plant-based milk
A lot is being researched on plant-based dairy products, and many have proven themselves to be extremely good in maintaining a healthy body and mind. Milk from soybeans, coconuts, peanuts, almonds is replete with calcium.
6. Plant-based protein
Tofu is a power-house for protein. Just about half a cup of this contains nearly 900 milligrams of calcium. Also, the isoflavones present in tony are known to ward off bone diseases post menopause for women.
Molasses are gaining popularity in recent years. A rich source of calcium, it contains nearly 40 milligrams in just one tablespoon. Try as a topping for your smoothie or oatmeal and ensure to get your daily calcium.
In addition to the above, prunes, bananas, oranges, eggs, etc. are also known to soothe osteoporosis.