Osteoporosis progressive bone disease increases the risk of minor and major fractures. Including foods that are rich in specific nutrients such as vitamin D, calcium and phosphorus may help prevent osteoporosis. There are many foods that help promote healthy bones. To find out more about healthy foods that prevent osteoporosis read.
Here are 5 wonderful foods to prevent osteoporosis:
Asparagus, a nutritional superstar, has high amounts of vitamin K – A fat-soluble vitamin that is vital for bone health. Vitamin K works along with vitamin D, to control osteoclast formation – thus reducing the risk of fractures. Aspargus also produces significant amounts of vitamins B, C and D, which are essential for the formation of healthy bones . In addition, glutathione, an important antioxidant in asparagus helps increase osteoblast formation, while reducing formation of osteoclasts .
Salmon is an excellent source of vitamin D. A half cooked salmon fillet yields of about 1,400 IU of vitamin D. Salmon is also a viable source of calcium (9 mg). Vitamin D works synergistically with calcium to maintain bone health and prevent osteoporosis .
crunchy almonds are an excellent source of calcium (264 mg per 100 g). Almonds also have appreciable amounts of mineral phosphorus (350.33 mg per 100 g). The minerals calcium and phosphorus work together to keep bones healthy and strong.
Recent nutritional studies indicate that increased intake of kale, a green leaf; You can significantly reduce the risk of osteoporosis. Kale is an exceptionally rich source of calcium (150 mg per 100 g). 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 with vitamin D to control the formation of osteoclasts . potent antioxidants such as quercetin, beta-carotene, lutein and kaempferol, found in this colorful green helps prevent oxidative damage to the bones.
Avena, especially steel cut oats are a wonderful source of minerals like calcium, phosphorus and manganese. These minerals are essential to promote bone mineral density and reduce the risk of osteoporosis . The high content of oat fiber helps reduce blood cholesterol levels. Lowering cholesterol levels body can help improve bone density.