It has been estimated recently that around 75 million Americans suffer from osteoporosis which is a disease that ends in bone loss, loss of tissue and bone density. Some people are more prone to develop this disease but by developing healthy diet habits they will be able to at least have a fighting chance by lowering their risk of bone loss by eating a nutrient rich diet to keep the bones strong and healthy.
To start calcium is very important for healthy bones as the bones use and loss calcium throughout the day and if more loss occurs than grown you will loss bone mass. The average adult needs an average of 1000 miligrams of calcium per day to function properly.
Calcium comes from foods like cheese, yoghurt and milk to name a few as dairy foods with lower fat and water content are richer sources of calcium and these foods also produce phosphorus which works hand in hand with calcium to keep your bones strong and healthy.
Leafy greens are also rich in calcium as well as sardines and salmon, tofu, almonds and even cereals and orange juice that you drink in the morning (just make sure that it is freshly squeezed). If you suffer from lactose intolerance try yoghurt as it may not cause the discomforts that milk does and even back it up with a supplement.
Protein is a essential nutrient in bone health and foods like meats, fish and poultry will do the job as well as nuts, seeds, avocado, dry beans and peas and even eggs.
Vitamin D is important for calcium absorption and to prevent bone loss. The daily recommendations for vitamin D are 400 to 800 units for adults under age 50, and 800 to 1,000 IU daily for adults age 50 and older. You will be able to meet your vitamin D needs by getting at least 15 minutes a day of sun exposure. If you’re housebound or live in a colder climate, you may benefit from taking daily vitamin D supplements. If you drink milk for the calcium, you may also be getting vitamin D because it’s usually added to milk; other great food sources are liver, egg yolks and saltwater fish.
Magnesium, fluoride, zinc, copper, iron and vitamins A and C are also needed to prevent bone loss so eating a well-balanced diet that includes plenty of fruits and vegetables, whole grains, meats, beans, nuts, and seeds helps ensure that you’re getting what you need and keep your bones strong and healthy for years to come.
In conclusion stay away from soda drinks as these are the number one cause of osteoporosis in the world.