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Showing posts with label calcium. Show all posts
Showing posts with label calcium. Show all posts

Monday, October 18, 2021

Foods that help Osteoporosis

 

What's ailing you: Osteoporosis

 


Broccoli

Why it's good: Broccoli gives you four bone-building nutrients in one convenient package: vitamins C and K, potassium and some calcium. Studies have found that getting enough of vitamins C and K is linked to having high bone density. Potassium (and other compounds found in produce) may reduce bone loss by acting as a buffer against metabolic acids, which some studies suggest contribute to the breakdown of bone tissue.

 

Eat up! Serve broccoli at least three times a week, and if you need extra incentive to dig in, sprinkle your florets with a bit of grated cheese (which adds more calcium!).


 

Skim milk

Why it's good: Skim milk is an obvious choice for strong bones, since 1 cup contains 300 mg of calcium — about a third of the daily recommended amount.

 

Eat up! Work it into your daily diet by making oatmeal with a cup of skim milk instead of water, including 1 cup in a fruit smoothie, or having a mug of low-fat cocoa made with 1 cup of nonfat milk. Feel free to substitute soy or almond milk (as long as the carton says it's fortified with calcium).


 

Yogurt

Why it's good: If you don't get enough calcium in your diet your body will start "borrowing" what it needs from the calcium stored in your bones. What's great about yogurt is that it's a good source of calcium and protein — and both are necessary for bone strength. Studies show that people who don't get enough protein have lower bone density.

 

Eat up! Opt for Greek varieties over traditional yogurt to get twice as much protein (and go for non-fat).