Foods that decrease the risk of osteoporosis

Calcium is required for healing bones, bone growth and strengthening bones. Eating the proper foods on a daily basis will ensure that a person receives sufficient calcium and improve chances for a healthier life and a stronger skeletal system.

Foods that decrease the risk of osteoporosis

What you need to know

If the calcium level in the body drops significantly, the body compensates by taking calcium from the bones and teeth, which unfortunately results in making them weak and increases the risk of the person suffering bone fractures. Doctors suggest that the daily intake of calcium should be 1,000 mg, because the average human body actually loses about 400 to 500 mg of calcium daily.

This happens because our bodies contain cells called osteoblasts, which help to build and strengthen bone, and other cells called osteoclasts, which remove old bone matter as new matter is developed. However, after the age of 33 to 35, the osteoblasts start slowing down production, whereas the osteoclasts carry on with their regular tasks.

As a result, the old bone cells are being removed at the regular rate, but new bone cell formation cannot keep up. Without a proper intake of calcium, we can develop osteoporosis.

1. The right foods to eat

Thankfully, we can worry a bit less about osteoporosis provided we eat the right foods, which nature has thoughtfully provided for us.

2. Fish and dairy

Fish such as sardines and salmon, and of course dairy products, are rich in calcium and help to maintain or increase bone density. Oysters also help with bone formation.

3. Vegetables

Onions are good for something other than making you cry. Onion is found to be effective because it slows down the working of osteoclasts, which are responsible for removing bones. It is also thought that the silicon content in onion helps the osteoblasts build new bone cells.

Leeks are rich in folic acid and vitamin B, which serves to reduce the chemical homocysteine, which weakens bones. Spinach is rich in vitamin K, calcium, potassium, zinc, and phosphorous and can strengthen the bones.

4. Don't forget about fruit

Bananas and kiwi are foods that increase bone density because of the presence of potassium, which prevents the loss of calcium and helps keep bones intact. Bananas also improve immunity and strengthen the nervous system. Prunes contain inulin, which helps with calcium absorption.

While it is important for everyone to ensure they have a calcium-rich diet, the groups that are at highest risk of osteoporosis are post-menopausal women, women over the age of 65, women with oestrogen deficiency, those receiving glucocorticoid treatments, those with vertebral abnormalities, those with eating disorders, and those with primary hyperparathyroidism.

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