Nutrients and Foods to Prevent Osteoporosis

Foods to prevent osteoporosis play vital roles in combating the disease since it has to do with reduction of bone mass and density up to the point of causing fracture or deformation. These foods are quite rich in calcium and are effective and efficient to the health of the musculoskeletal system as follows:

1. By bringing down the risk of arthritis or preventing it and other forms of inflammations of the joints.
2. By making available vitamins, carbohydrates and minerals required to keep up the muscle bone and strength.
3. By halting uric acid deposits in the joints, thereby avoiding any cause of their deterioration or inflammation.
4. By stopping osteoporosis as they provide phosphorus, calcium and magnesium which are necessary for the maintenance of proper skeletal mineralization.

Before I list the foods to prevent osteoporosis, it is important to prevent this disease by adding these foods to the diet of both the young and the old. However, it is best to practice this feeding habit in infancy.

List of foods 

The following are the foods that help prevent osteoporosis and in case you wish to know the foods to avoid with osteoporosis, you visit the post by clicking on the click. This post is limited to foods to prevent osteoporosis. They are:

1. Calcium
2. Sesame
3. Soy
4. Almond
5. Molasses
6. Alfalfa
7. Tofu
8. Cabbage
9. Sprouts
10. Coconut
11. Milk and Diary
12. Orange
13. Turnip
14. Vitamin D
15. Leafy Green Vegetables
16. Vitamin Supplements

Below are the details of the nutrients and foods to prevent osteoporosis, their purposes and effects and the reason why they are recommended as foods to prevent osteoporosis.

Calcium

In formation of bones, one of the most important minerals is calcium. However, other minerals such as phosphorus and magnesium are needed. Calcium is readily made available by milk and other dairy products.

Again, plant-based foods such as cabbage, orange and almond are good sources of calcium and to add this effect, the calcium found in them are easily absorbed.

As a matter of fact, the oxalic acid in spinach, chard and rhubarb interferes with the absorption of calcium. Phytic acid in wheat bran is not left out.

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Sesame

Sesame cannot be compared to other vegetables in terms of calcium content because there is no vegetal food that is richer in content than the sesame seed which holsd about 975 mg per 100 grams.

Only the calcium in matured cheeses which is not recommended for bone health exceeds the one of sesame. Sesame is one of the foods to prevent osteoporosis and its intake should be on the increase.

Soy

In preventing bone loss which may arise after menopause, soy has been quite effective. The loss of bone after menopause is due to reduced production of ovarian hormone.

Phytoestrogen like isoflavones help replace the plant-based hormones produced by ovaries. Phytoestrogen is made available by soy and its derivatives such as tofu. Soy does not only provide calcium, it also helps in enhancing skeletal mineralization.

Almond

Apart from the fact almond provide calcium, it contains two minerals required for bone formation. They are; phosphorus and magnesium. They facilitate retention of calcium in the body due to their alkalizing effects.

However, with meat it is the opposite because meat is an acidifier and promotes calcium elimination. As part of foods to prevent osteoporosis, almond and its milk are quite useful.

Molasses

Molasses are good source of minerals and it noteworthy that 100 grams of molasses make ready 1/4 of the Recommended Dietary Allowance of calcium and also makes available 2/3 that of magnesium. Therefore, it a good sweetener for the prevention of osteoporosis.

Alfalfa

Because of the well balanced calcium, phosphorus and magnesium content of the alfalfa sprouts, they are considered as remineralizers. They also contain vitamin K which fosters the utilization of calcium in the bone and also potentiates the vitamin D action.

Alfalfa sprouts are considered as foods to prevent osteoporosis because they help in preventing osteoporosis.

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Tofu

Among soy derivatives, tofu is the richest in phytoestrogen content and this substance help to prevent bone loss. It also provides a significant amount of calcium; 105 mg / 100 grams.

Cabbage

Every variety of cabbage, cauliflower and broccoli are all good calcium sources since they hold about 20-50 mg per 100 grams. Another advantage when it comes to foods to prevent osteoporosis, cabbage does not contain spinach’s oxalic acid or the one found in grains called phytic acid.

These two substances interfere with absorption of calcium. Again, calcium in cabbage is easily and well absorbed and this promotes the prevention of osteoporosis.

More Foods to Prevent Osteoporosis

Sprouts

Sprouts make a good source of minerals that are easily absorbed and calcium is one of those minerals.

Coconut

A well balanced proportion of bone-forming minerals are readily found in both the pulp and milk of the coconut. These minerals are: phosphorus, calcium and magnesium and so it should be among foods to prevent osteoporosis.

Milk and Diary

To prevent osteoporosis in adulthood, the intake of the following foods should be considered during adolescence:

1. Yogurt
2. Milk
3. Whey
4. Cottage cheese

Although, cured cheeses are quite high in calcium but enhances its urinary excretion.

However, it has been proven or there are evidence that dairy products and milk consumed by adult cannot contribute to osteoporosis prevention. Although they are high in calcium but not sufficient enough to cater for the bones.

Orange

One of the richest fruits in calcium is the orange. It is said a glass of the juice can provide 1/3 that of an equal glass of milk. Orange is among the foods to prevent osteoporosis because it holds minerals (calcium, phosphorus and magnesium) and trace elements.

It is rich in vitamin C and these minerals and trace elements are required for healthy bones.

Turnip

Of all the vegetables, turnip greens are somewhat the richest. However, there is a significant amount of oxalic acid which interferes with the absorption of calcium.

Good thing here is that their calcium concentration is highly enormous that regardless of the presence of small oxalic acid, turnip greens are a good source of calcium.

Vitamin D

According to Medicinenet, It is fat soluble which comes one’s body being exposed to the sun and also from food. The importance of vitamin D is seen in its action to the process of transporting the needed minerals such as calcium from foods in the intestine via the wall of the intestine and into the bloodstream being the place of utilization by the body.

Exposing the skin to the sun for about 5 to 10 minutes especially in the morning helps the skin in producing enough vitamin D. It is recommended to take vitamin D supplements in less sunny regions.

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Leafy Green Vegetables

All the leafy green vegetables are highly rich in calcium. For example, all varieties of cabbage make ready a significant amount of calcium but in low proportion than spinach and chard.

The advantage here, cabbage is better and easily absorbed because they don’t contain oxalic acid which interferes with calcium absorption. Therefore, leafy green vegetables are part of the foods to prevent osteoporosis.

Vitamin Supplements

The following vitamins are necessary for bone formation aside vitamin D; Vitamins K, B6, and B12. They may or should be taken as supplements.

In conclusion, it is recommended to consume enough calcium in order to prevent osteoporosis. This is also to prevent calcium loss through the urine. In essence, avoiding cured cheese, meat, fish and other foods enormously high in protein is simply effective in preventing osteoporosis.

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Fidel Perez

A graduate of Computer Science and Information Management Technology. Diploma – Caregiving, Certificates – Dementia and Diabetes Awareness and Management. A researcher, blogger, songwriter, singer and acoustic guitarist. Born in an environment where natural talents such as healing are imparted at our natural birth. This natural talents of healing is the result of our genetic inheritance and the training from family environment.