Osteoporosis is a bone disease that occurs when the body loses too much bone, makes too little bone, or both. As a result, bones become weak and may break from a fall or other minor bumps.
A person’s food and lifestyle choices have a significant impact on the probability of him or her getting osteoporosis at any certain age. The occurrence of this disease also depends on the rate at which calcium loss takes place from the bone. However, women are more prone to the risk of this disease, especially in subsequent stages of life.
Being acquainted with the nutrients that would be beneficial for your bones’ health will help you make healthier food choices daily. The essential nutrients in regard to the same are as follows:
- Vitamin D
Let’s get a better insight into their importance and sources:
- Calcium: is primarily stored in the bones of our bodies and is thus a requisite for strong and healthy bones. Food sources of calcium: Milk, cheese, yogurt, soya, tofu, sardine, tuna and salmon with bones. Certain foods have high affinity towards calcium, thus resulting in hindrance of their absorption, such as:
– Phytic acid present in plant tissues, raw beans, seeds and grains.
– Oxalic acid present in spinach. (Diet Dr Clinic Cooking Tip: Do not mix more than two calcium loaded sources together while preparing a meal that is rich in calcium.)
- Vitamin D: is vital for the absorption of calcium in the body. This vitamin is fat soluble and can be availed through certain foods along with sunlight that penetrates our skin. Food sources of Vitamin D: Mackerel, tuna, egg folk, beef liver, cheese. Our diet solely may not be able to suffice for the amount of vitamin D our body needs, for which the sun, which is perhaps the easiest source, can cater to.
- Magnesium: plays a key role in absorption and utilization of calcium and vitamin D in the body, thus making it an indispensable part of a wholesome diet. It also controls many other essential aspects of hormones in regard to bone health by teaming up with the thyroid gland. Food sources of Magnesium: Nuts, seeds, seafood, fruits like avocado and certain vegetables like broccoli, cauliflower, etc.
- Phosphorus: Calcium and phosphorus combine together to form a crystal that helps in strengthening up of bones. Food sources of Phosphorus: Milk and milk products, whole grains, beans, nuts.
Apart from these, other lifestyle choices like smoking and chronic alcohol abuse must be cautiously refrained from, foremost for the cases that already have the symptoms and are at risk of osteoporosis, to avoid further deterioration of one’s health.
Remember, shaping of stronger and healthier bones begins on your plate.