Osteoporosis Nutrition: 8 Amazing Nutrients for Strong Bones
Osteoporosis nutrition is a great way to manage pain and ensure stronger bones
Managing bone pain with Osteoporosis nutrition
Osteoporosis is a medical condition where the bones become weak, making them more prone to fractures or breaks. Osteoporosis is an extremely common bone condition that impacts men and women alike. In osteoporosis, the density and quality of the inner mesh or the bones decreases, making it more fragile. However, it is said that to maintain or keep pain from osteoporosis at bay, there are certain foods that we can eat or certain nutrition that are what we need to help make the body stronger. Here are the foods we need to manage bone pain with Osteoporosis nutrition-
Calcium- we have always been told from our childhood that calcium is the best supporter of our bones. It helps in the development and maintenance of bones. Dairy products, leafy green vegetables, and fortified foods are great sources of calcium and should be included in your everyday diet if you have osteoporosis or are at risk of developing it.
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Vitamin D is another nutrition is another nutrient that our body needs in today’s world. As we are mostly sitting inside a home and not getting enough sunlight, the lack of exposure to sunlight leads to a decrease in vitamin D. Having enough sunlight exposure before 11 AM, fatty fish and fortified food can help in increasing the vitamin D in our body.
Magnesium is another nutrient that is involved in the formation of bones and plays a role in calcium metabolism. To get a rich source of magnesium in your diet, make sure to include nuts, seeds, and whole grains.
Vitamin K is needed to maintain bone density and also for mineralization of bones. Spinach, kale, broccoli, and sprouts are very good sources of vitamin K.
Another nutrition that our body needs is phosphorus. Phosphorus works along with calcium to strengthen our bones. Having dairy products and fish can help you increase phosphorus in your diet.
Zinc is another mineral that we need and can be gained from beans, poultry and nuts.
Vitamin B12- Though B12 is not a primary nutrient involved in bone formation, its deficiency can impact bone health. B12 helps in bone remodelling and the overall structure of bones. It is also needed for the synthesis of DNA.
Protein- Better protein intake will help in better absorption of calcium and increase the secretion of insulin-like growth factor 1 (IGF-1).
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However, even though these nutrients are needed for strong bones, it is important to have a balanced diet that includes enough vitamins and minerals to support health. Making sure that you get enough exercise like jogging, walking and physio training to help with osteoporosis is another way to ensure that you have strong bones.
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