Taking care of your bones from a young age is essential since osteoporosis can affect your bones years before any symptoms show.
Osteoporosis is typically identified after age 50 when fractures, back discomfort, and changes in posture occur. Osteoporosis can weaken your bones years before these symptoms occur, so it’s critical to take care of your bones early on by eating a diet high in calcium, vitamin D, protein, phosphorous, and magnesium.
Health Tips To Avoid Osteoporosis
The causes could be genetics, nutritional deficiencies, smaller skeletal size, or Indians’ reduced bone mineral density.
Here are various ways of preventing osteoporosis
According to Dr Jain, calcium is necessary to preserve the strength of the bones and teeth. It is crucial for the heart, the nervous system, and blood clotting. When the body doesn’t get enough calcium from the food, the bones become brittle, weak, and osteoporotic as a result.
According to Dr Jain, calcium-rich foods should be consumed by women starting at a young age. She suggests the following calcium-rich diets to avoid osteoporosis:
-Cow milk, cottage cheese, and curd are excellent sources of calcium. Although good, goat milk is not frequently consumed by urban residents. They top the list of vegetarians’ richest sources of calcium.
– Green leafy vegetables: Good sources include spinach, kale, collards, and arugula. They also include vitamins B, C, E, and K. Magnesium and manganese are also abundant in these plants.
– Nuts and seeds: Chia, flax, pumpkin, sesame, and walnuts all provide calcium, magnesium, zinc, and other minerals.
-Vegetables classified as “cruciferous” include broccoli, cauliflower, cabbage, Brussels sprouts, etc. These are also excellent sources of folate and the vitamins C, E, and K.
– Asparagus: Although not frequently used in Indian cuisine, it contains calcium, magnesium, and vitamins A, K, and C. It has a lot of protein—4 g per cup.
– Fortified foods: You may purchase orange juice, soy and almond milk, flour, bread, and other items fortified with calcium and vitamin D in supermarkets. To enhance your calcium intake, you could decide to include them in your diet.
– Dried and fresh figs and plums (prunes) both contain calcium. A medium fig contains roughly 90 mg of calcium, and a cup of dried figs contains 120 mg.
Which nuts are good for avoiding Osteoporosis?
Chia, flax, pumpkin, sesame, and walnuts all provide calcium, magnesium, zinc, and other minerals.