Foods that help prevent osteoporosis
Some alternatives for bone disorders focus on strengthening the bones and slowing down their wear.
Normally, bones live by constantly renewing themselves; however, after the age of 20 this process slows down and with aging bone mass is lost faster than it is created. In addition to this, there are conditions such as osteoporosis, which is a silent disease.
According to the Mayo Clinic , a nonprofit organization dedicated to clinical practice, education, and research, “Your chance of developing osteoporosis depends in part on how much bone mass you gained in your youth. Peak bone mass is partly hereditary and also varies by ethnic group. The higher your peak bone density, the more bone tissue you have “in reserve” and the less likely you are to develop osteoporosis as you age.”
When this disease occurs, there is a decrease in bone mass density and this causes the bones to become more porous, fragile and not very resistant to blows, according to the Spanish Rheumatology Foundation.
To prevent this health problem, it is important to have healthy habits from an early age. For this, food is an essential factor, therefore, the ABC de Sevilla web portal highlights some foods that should be consumed to prevent the decrease in bone mass and bone fragility:
Foods rich in calcium
Several studies indicate that adequate calcium intake helps improve bone density, especially during childhood and adolescence. Specifically, in adulthood, calcium is usually associated with the least loss of bone mass. For this reason, health experts advise consuming dairy products, but also legumes such as soybeans and their derivatives, nuts such as almonds, and vegetables such as broccoli, kale, or cauliflower . However, it is worth mentioning that spinach also contains calcium, but it is not absorbed as well.
On the other hand, adequate levels of vitamin D in the body also help calcium to be absorbed when ingested and thus the mineral is fixed directly in the bones. This nutrient is found in foods of animal origin, mainly oily fish and vegetable drinks.
To prevent osteoporosis, protein intake above the body’s requirements is not recommended. However, health specialists advise “a low protein intake is associated with an increased risk of hip fracture. Researchers recommend eating between 0.8 and 2.0 milligrams (mg) of protein per kilogram of body weight” according to the Healthline portal.
In this sense, it is convenient to integrate the following foods into the diet:
- Dairy:it is advisable to consume milk and its derivatives. However, in people with high cholesterol it is key to opt for skimmed products. Likewise, lactose intolerant people need to opt for other sources of calcium such as spinach, zucchini, beans, broccoli, legumes and tofu.
- Seeds and nuts:Almonds, walnuts, pine nuts, sesame, hazelnuts and pistachios stand out.
- Oily fish:salmon, mackerel, herring, tuna, sardines, sea trout, swordfish, and eel are recommended. Its importance for health is due to its high level of omega-3 fatty acids, which prevents the elimination of calcium through the urine, improving its absorption. In addition, this fatty acid helps regulate blood pressure and, as a consequence, prevent cardiovascular diseases.
- Soybean:it is a plant source of protein, so its inclusion in the diet allows you to reduce protein from animals, especially red meat.
- Fruits and vegetables:spinach, onion, garlic, cabbage, purslane, basil, coconuts, figs, apples, pears, mangoes, bananas, avocados, and oats are calcium-rich foods.