Osteoporosis is a type of condition in which your bone starts to lose its density and becomes weak gradually. In this condition, the bone formation rate does not match the bone removal rate. It is a chronic condition that can last for years to a lifetime. It requires a medical diagnosis and usually needs medication. Its symptoms may include bone fracture and height or weight loss. Self-care needs physical exercise and a healthy diet. Its treatment consists of a rich calcium and protein diet, physical activities to maintain posture, and weight-bearing exercises to strengthen your bones and improve the condition of weak bones.
1. Fresh Vegetables
Fresh Vegetables are always nutritious and healthy for any disease or disorder. It includes root vegetables, stem vegetables, flowers, fruit, and so on. These are high in minerals and vitamins that a body needs regularly, and make your bone stronger.
Nuts are rich in nutrition and considered to be a very healthy diet. Nuts include cashews, apricot, pistachios, walnuts, and almonds. These are enriched with necessary minerals, namely magnesium, calcium, manganese, and phosphorus. Nuts are high in calcium and it is the most critical mineral to strengthen your bones.
Dates are sweet fruits that can also be eaten dry, and are said to be dry fruit. These are enriched with manganese, copper, and calcium, essential nutrients for the firm and healthy bones. It also helps in increasing your bone density.
Ragi is a whole grain and is consumed as ragi flour, which contains calcium in excessive amounts. It is an excellent source of protein for vegetarians. It is loaded with protein and various minerals. It is also rich in calcium, that very helpful in osteoporosis.
5. Green Leafy Vegetables
Dark Green Leafy Vegetables are ample in vitamins and other nutrients. These are also rich in water and keep the body hydrated. It contains calcium which makes the bones stronger. It includes fresh spinach, kale, lettuce, cabbage, and more.
Pineapple is an edible fruit which is originated and was cultivated in South America. It is high in manganese and vitamin C, and contains various minerals, namely copper, iron, potassium, folate, magnesium, riboflavin, niacin, vitamin B6, and thiamin. These minerals help bone to get strong gradually.
Eggs are a great source of protein and vitamin D that can be extremely helpful if someone with osteoporosis. Vitamin D helps in making the bone stronger and improves bone density too. Eggs can easily be included in your daily diet by adding various delicious flavors to them.
Pulses are an excellent source of nutrition. These are rich in calcium and magnesium that helps in making the bones powerful. Lentils are very healthy and nutritious pulses. It is easy to digest and makes the digestive system work better. Green Pulses are highly nutritional and healthy.
Flaxseeds are fibrous seeds and contain antioxidants. It is high in magnesium, calcium, protein, and vitamin B6, and also consists of iron, potassium, carbohydrates, and dietary fiber. These are edible seeds and an excellent source for improving bone health and muscle power.
Yogurt is usually high in calcium and vitamin B6, which are the necessary elements for solid bones. It is easily digestible and can be taken with any meal during the day. It can work more efficiently if eaten as a whole without adding additional flavors and salts to it.
Fishes are a rich source of protein and contain omega-3 fatty acids, phosphorus, calcium, zinc, iron, and dietary fiber. These help in improving bone density and make them stronger. These are high in vitamins and contain vitamin D and vitamin B2, and sometimes vitamin C.
Milk is highly recommendable and a great source of vitamin D, calcium, and protein. Milk has always been recommended for healthy bones and faster and better growth two glasses of milk every day, it is generally suggested. It makes the bones strong and increases the bone density in your body, and is highly needed in osteoporosis.
Salmon is a variety of fish that is high in omega-3 fatty acids, and has anti-inflammatory properties. It contains an excessive amount of protein, calcium, magnesium, and various other minerals and vitamins that are recommended for Osteoporosis. It is an excellent diet to boost your bone health.
Oranges are rich in vitamin C and citrus acid, and help in keeping your body hydrated. It aids in collagen production, which is a kind of protein that is essential for bone health. It also contains calcium and vitamin D that increases the blood level in your body and keeps your bone healthy.
Cheese is a dairy product, which contains vitamin D and calcium, which are needed to treat osteoporosis. It is a flavorful and delicious food substance and is liked by children to adults. Cheese consumption is a healthy diet, and you can add it to your routine diet. It can also make the other food delicious.
Lemon is a rich source of vitamin C and calcium and makes bones healthier. These also prevent various bone diseases, including Osteoporosis. It is high in dietary fiber for healthy digestion and smooth blood flow. You can consume lemon with lemon tea, lemonade, and more ways.
Kiwi is a healthy and nutritious citrus fruit that contains vitamin K, folate, and calcium. It helps in maintaining solid bones and increasing bone density. It is delicious and rich mineral fruit that help in many diseases, including Osteoporosis.
Soy Milk is an excellent source of calcium, and protein, and lowers the risk of osteoporosis in the body. It contains non-steroidal phytoestrogen, which helps in preventing age-related bone loss. It makes the bones stronger and healthier. It also increases the bone formation rate.
Broccoli contains vitamin K and it is low in calories and rich in dietary fiber that helps in maintaining bone formation and preventing the breaking of bone risk. It is a dark green vegetable with many nutritional values, and is usually eaten in soups and salads.
Soybeans are taken in soy diets and it is one of the healthiest diets for bone formation and for more vigorous bone health as it is high in protein and calcium. These can be taken in soups, and cooked vegetables. It lowers the risk of bone loss and osteoporosis.