Like the rest of your body, your bones need nutrients to thrive. Having a healthy diet is crucial to maintaining your overall health, as well as the wellbeing of your bones. 

An important way of maintaining proper bone health and preventing bone diseases like osteoporosis is by focusing on proper nutrition. Diets rich in nutrients like calcium, vitamin D, iron, and other micronutrients play a huge role in the prevention of osteoporosis. 

Eating  a well-balanced diet can provide your body with the nutrients it needs. Here are a few ways to incorporate healthier food options into your daily diet: 

Eating Healthier to Help Prevent Osteoporosis

Eating Fruits, Veggies, and Whole Grains

Eating foods that are low in calories and fat, but high in fiber and vitamins can help protect your bones against diseases. Whole grains, fruits, and veggies are high in magnesium, potassium, and vitamin C. It is recommended to eat four servings a day. 

Limit Processed Foods

Foods that are processed contain harmful additives, like phosphorus.  This can interfere with how much calcium is absorbed into your body. Foods that are high in sugar and salt are also harmful and have been known to offer little nutritious value. A diet high in sugar is highly caloric and little vitamins. Too much salt can affect your blood pressure and increase calcium excretion. 

Eat Healthy Fats

In order to function correctly, your body needs some fat in its diet. Monounsaturated fats – those found in nuts, olive oil, and seeds – is the best choice. Including omega-3 fatty acids that is found in cold water fish provides your body with eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) that is important to your body’s overall health. 

Include More Protein

A major component of your bone tissue is protein. Include plant proteins like beans and nuts for a good source of vitamins, minerals, and plant compounds that help preserve bone density. Protein like milk and yogurt are another good source of protein, and they also include calcium, which is important for your bone health.

Reduce Alcohol 

Alcohol has been linked to the deterioration of bone and the body’s ability to absorb calcium. If you choose to drink, drink in moderation – meaning one drink a day in adults older than 65 and no more than two drinks a day for men 65 and younger. Because women already have a higher susceptibility to bone disease, drinking more than 2 alcoholic beverages a day can hasten bone loss. 

There are clear benefits to having a diet rich in calcium and vitamin-D. Other micronutrients that optimize bone health can be achieved by adopting a diet that is high in fruits and vegetables that increase the intake of magnesium, potassium, vitamin C, and vitamin K. Not only will it help strengthen your bones, but will help prevent diseases, damage, and fractures. 

Sources:

National Osteoporosis Foundation: Food and Your Bones

Mayo Clinic: Osteoporosis

Nutrition and Osteoporosis Prevention for the Orthopaedic Surgeon

Osteoporosis: The Role of Micronutrients

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