Did you know that you could get osteoporosis when you have a deficiency of the nutrients responsible for strong and healthy bones?

When you have this condition, your bones become brittle, weak and can easily get fractured. It is estimated that osteoporosis is responsible for two million broken bones every year worldwide. To prevent osteoporosis, it’s important to exercise regularly, limit alcohol intake, avoid smoking and eat the right foods. Apart from that, poor bone health also leads to rickets.

When it comes to food, foods rich in Calcium and vitamin D are known to help in improving the health of your bones. But there are other nutrients that your bones need and we will be talking about them shortly.

Of course, your bones will lose muscle as you get older. But that’s not to say that you should stop caring about your lifestyle. Leading a healthy lifestyle now will help you age gracefully without much complains in regards to your bone health.

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Anyway, below are a few foods you should incorporate in your diet for healthier and stronger bones:

Salmon

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Salmon is enriched with omega 3 fatty acids and vitamin D which are important in bone health. Calcium and vitamin D go hand in hand since it is vitamin D that helps the body to absorb calcium. Vitamin D also helps in the absorption of phosphate and enhances bone mineralization. This is to say that besides eating foods that are rich in Calcium, you must also ensure you get enough vitamin D either from the sun or from your diet. Especially if you do not get enough exposure from the sun, you should make sure that your diet has enough vitamin D.

Other foods rich in vitamin D include yogurt, mushrooms, soy milk, cow’s milk, eggs, canned tuna among others.

Dark leafy vegetables

Dark leafy vegetables
Dark leafy vegetables
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Researchers believe that increased consumption of fruits and vegetables increases bone mineral density and also lowers the risk of osteoporosis. A Chinese study found a close relationship between bone health and fruits and vegetable consumption, especially green leafy vegetables. Green leafy vegetables such kale, collards, and spinach contain vitamin K and Calcium which help in the prevention of osteoporosis.

Citrus fruits

Citrus fruits(1zoom)
Citrus fruits(1zoom)

Citrus fruits such as the grapefruits, oranges, and lemons are not only great for your immune system but they also promote bone health. Although more research could still be needed, some studies have associated vitamin C intake with increased bone mineral density.

Other fruits and vegetables rich in Vitamin C include; guavas, chili peppers, sweet peppers, thyme, parsley, kiwis and papayas.