Osteoporosis is a condition in which holes appear in the bones as we age. The loss of calcium from the bones at an abnormal level causes these holes. This loss makes the bones more prone to fracture. Fractures are dangerous for older adults. They can lead to complications such as pulmonary embolisms, pneumonia, urinary tract infections, and pressure ulcers, which can lead to death.
When it comes to bone-building ingredients, calcium is at the top of the list. Calcium is one of the most important minerals that make up our bones. The recommended daily allowance of calcium for adults in the United States is 700 mg. If you have osteoporosis or are a perimenopausal woman, the recommendation is 800 to 1,500 mg. However, you should be careful not to exceed the upper daily limit of 2,500 mg. Excessive calcium can increase blood vessel tone and the risk of cardiovascular disease. It helps the absorption of calcium and influences the work of osteoblasts, the cells that form bone. The recommended daily allowance for vitamin D is 800 IU.
Here are seven foods that are good for osteoporosis.
- Anchovies
Anchovies are the first food that comes to mind when we think of calcium for bones. While anchovies are high in calcium, their calcium absorption rate is not high, at around 25%. Drying anchovies in the sun before eating them can help concentrate the calcium and vitamin D in them, improving absorption.
- Dairy, preferably cheese to milk
Dairy products are very good for osteoporosis. However, recent studies have shown that the calcium in milk is less absorbable than previously thought. As a result, cheese is now considered a better food for osteoporosis than milk. The calcium in cheese has been shown to remove fat from the bones and fill the void, increasing bone density. Other dairy products, such as yogurt, are also good for bone health. However, many yogurts on the market are high in sugar, so it”s recommended that you choose Greek yogurt without added sugar.
- Green vegetables, broccoli over spinach
One of the most popular is spinach, which is rich in vitamins, iodine, and other bone-strengthening elements. However, the hydroxyl radicals in spinach interfere with the absorption of calcium. Even though it is high in calcium, the absorption rate is low. Therefore, broccoli is a better choice for bone health. Broccoli contains four times more calcium than spinach. It”s also rich in vitamins C, K, and more. Vitamin C increases calcium absorption. Additionally, vitamin K helps the body absorb calcium by preventing it from leaving the body. It promotes the production of osteocalcin, a protein that plays an important role in building bone structure. Other green vegetables that are good for osteoporosis include kale and turnips.
- Seaweed and other algae
One of the best ways to prevent osteoporosis is to eat seaweed, such as wakame or kelp, regularly. Wakame, in particular, is an alkaline food, which means it’s rich in bone-building calcium. Wakame has 25 times the calcium content of spinach and 13 times more than milk.
- Tofu and other legumes
In terms of tofu, a single serving contains up to 700 mg of calcium. In addition, the isoflavones found in soybeans have a similar function to the female hormone estrogen. This makes them excellent for osteoporosis, especially due to menopause.
- Salmon and other blue fish
Salmon doesn”t have a high calcium content. Nevertheless, it”s always considered a good food for osteoporosis because it”s rich in vitamin D, which helps the absorption of calcium, and magnesium, which helps the absorbed calcium to function properly. As mentioned earlier, excessive calcium intake can lead to calcification of the blood vessels. This increases the risk of cardiovascular disease. Magnesium can help prevent this calcium-induced calcification. In addition to salmon, other blue fish include mackerel, saury, and tuna.
- Safflower seeds
Safflower has been cultivated since ancient times. It was used for its vegetable oil or to extract the red dye from its flowers. The safflower is an ingredient in the soft paper that is applied to the bride’s face during traditional Korean weddings. Safflower seeds are known to increase bone density, and while they are rich in calcium, safflower seeds also contain an element called organophosphorus. This is good for arthritis. Organophosphorus concentrates white blood cells at the site of a fracture, helping the fracture heal and reducing inflammation.
Since osteoporosis doesn’t have any specific symptoms that you may recognize, it’s important to have regular bone density tests after the age of 50 to diagnose osteoporosis.