Osteoporosis is a disease that can make bones extremely brittle, making it extremely easy for bones to break with just the smallest bump or fall. Along with medications, exercise, and other lifestyle changes, like a decrease in alcohol and quitting smoking, a change in diet can be extremely beneficial. Having a healthy diet can help people in most situations start to feel better, and prevent further damage from a disease, ailment, or condition. The same could be said for osteoporosis. A healthy diet that is high in calcium and vitamin D can help a person with osteoporosis create healthier bones, and a healthier body overall.
1.) Salmon
Salmon is a great food. It has a lot of omega-3 fatty acids that are extremely beneficial for other ailments, like high cholesterol and diabetes. Salmon is also good for a person with osteoporosis because it contains a large dose of vitamin D, which is a nutrient that helps the body absorb calcium. Salmon is also a great substitute for red meats, which contain phosphates, which people with osteoporosis should avoid. You should get a lot of vitamin D every day, so try foods like mushrooms, tuna, and egg yolks.
2.) Almonds
Almonds are a great way to get calcium, magnesium and protein, which are all nutrients essential to building strong and healthy bones. You should try eating about 23 nuts a day, which is about a handful. If you do not like almonds, you can try pistachios or sunflower seeds because they have similar benefits.
3.) Dairy Products
When people say to drink milk for strong bones, they are actually correct. Calcium is essential for building strong bones, and you should try to get 3 servings of dairy daily. Foods that you can try include: low-fat milk, low-fat yogurt, ice cream, and cheese. Always try and go for low-fat or skim milk to avoid high fat content so you do not gain weight.
4.) Fruits And Vegetables
Fruits and vegetables have always been proven to provide great nutrients and vitamins to people. It is important to get a variety of fruits and vegetables because they promote a healthy body, and they can help a person lose weight, and cut out unnatural sugars. People with osteoporosis should eat fresh fruits and vegetables, and make sure that you choose a variety of colors. Bone health relies on a diet that contains many different vitamins and minerals to promote bone health. A diet that has more alkaline, which is achieved by having more fruits and vegetables in a diet, has proven to be helpful in retaining more calcium.
5.) Fortified Breakfast Cereals
This option may not sound too appealing to many people, but fortified breakfast cereals can be really helpful to a person who has osteoporosis. The word fortified just means enhanced with vitamins and minerals that are extremely good for your body. These cereals contain calcium and vitamin D. If you do not get enough of these vitamins in your diet, you can try these cereals, or calcium-fortified orange juice or fortified whole grain breads.