In addition to exercise and sufficient sun, the right diet is an important factor in osteoporosis. With these seven foods, you can strengthen your bones.
There is a lot that can be done about osteoporosis with the right diet. Because for the bone substance to be preserved, our body needs certain nutrients that go directly into the bones. A change in diet to strengthen the bones should therefore always include these seven foods.
1. Milk: An important part of the diet in osteoporosis
No food is as important for bones as milk (and milk products). To maintain bone density, our body primarily needs calcium from food. And preferably 1,000 milligrams per day – around a third of the daily requirement can be covered with a glass of milk and yogurt.
2. Strengthen bones with walnuts
Those who cannot tolerate dairy products should eat walnuts. Because they also provide calcium. 100 grams of nuts contain about 90 milligrams. Incidentally, there is even more of it in hazelnuts – 225 mg/100 g. In addition, walnuts keep our blood vessels healthy thanks to the abundant omega-3 fatty acids and they score with magnesium.
3. Mackerel provides important bone nutrients
Fish is important for the diet of osteoporosis and should be on the menu as often as possible. Mackerel provides plenty of vitamin D – our body needs it to process calcium and store it in the bones. Herring, salmon, halibut, and tuna are also good sources of vitamin D. An additional plus: mackerel provide us with valuable omega-3 fatty acids and iodine.
4. Parmesan is a calcium-rich food
Connoisseurs who treat themselves to some freshly grated Parmesan with spaghetti or a salad do a lot for a good calcium balance! Other types of hard cheese, such as Emmental or mountain cheese, also contain significantly more calcium than soft and cream cheese. But parmesan is the absolute leader: in three tablespoons (30 g) there are 360 milligrams of calcium.
5. Onions for healthy bone density
An insider tip: the juice of onions protects our bones. The light-colored liquid that drips out when cut contains a substance that inhibits bone-degrading cells and thus protects against osteoporosis. There is also a lot of vitamin C, calcium, potassium, and zinc in the popular vegetable. Onions are best eaten raw or only slightly heated. This is the best way to preserve their healthy nutrients.
6. Spinach Helps Process Calcium
Green vegetables are a real vitamin bomb! With just 20 grams of spinach, we cover our daily requirement of vitamin K, which supports the processing of calcium in the body. Spinach is rich in beta-carotene and contains calcium in addition to folic acid, magnesium, and iron. To balance oxalic acid, eat spinach with potatoes, tomatoes, or oranges.
7. Soybeans protect bones
Many types of meat and sausage are calcium thieves. Because they contain phosphate, which deprives the body of the important bone mineral. A tasty alternative: tofu. It provides us with high-quality protein and calcium. Tofu is made from soybeans. 100 grams of them contain a whopping 260 milligrams of calcium. Soy products should therefore be an integral part of the diet for osteoporosis.