What to eat to avoid osteoporosis?

If you know how to prevent osteoporosis from the age of 40 with daily foods, you will have to stay away from osteoporosis.

Certain foods are helpful in preventing bone loss and osteoporosis, helping the elderly and people at risk of osteoporosis improve their condition.

Osteoporosis is a condition in which bone quality and density are rapidly reduced, making the patient susceptible to brittle bones, porous bones, leading to easy bone fractures. Women from the age of 40 are at high risk of osteoporosis, the older the age, the higher the risk of osteoporosis.

This is a silent disease because in the early stages, the patient often has no specific symptoms. Calcium deficiency can cause osteoporosis. Nutrients that contribute significantly to bone formation include vitamin D, K, magnesium, zinc, copper and manganese.

When a person is diagnosed with osteoporosis, they will have to follow a strict diet and maintain a healthy lifestyle to slow the progression of the disease and reduce bone loss, otherwise the patient is at high risk of bone fractures during daily activities or exercise.

Fish

Fish is a perfect food to prevent osteoporosis. It is a rich source of calcium - the most important component of bone formation and maintenance of bone health. However, not all fish have the same amount of calcium.

There are fish that are richer in calcium such as sardines and salmon, which are the two fish with the highest calcium content. Therefore, nutritionists advise the elderly to use salmon as a regular food to maintain bone health, thereby preventing osteoporosis.

Yogurt

Yogurt has been scientifically proven to be effective in reducing the risk of osteoporosis. It is a good source of calcium, vitamins and nutrients for the body. In addition, yogurt also contains vitamin D which can help prevent bone loss.

Besides the effect of preventing osteoporosis, yogurt is also known as a very good food for the digestive system because it supplements beneficial bacteria for the intestines, helping to strengthen the body's overall immune system to prevent disease.

Milk

Regularly drinking milk is the best way to reduce the symptoms of osteoporosis. Milk and dairy products such as cheese, yogurt... are rich in calcium, protein, carbohydrates and vitamins, which help prevent aging, allergic reactions, and heal wounds. In addition, milk is also used to exfoliate dead skin cells very effectively.

Egg

Eggs are one of the ideal foods that can prevent osteoporosis. Because eggs are rich in vitamins, calcium, selenium and folate - these are all bone-building components that help protect bone health, especially can make hair and nails healthy. The natural proteins in eggs can prevent the risk of osteoporosis.

Cabbage

Cabbage is not only a source of fiber, but also contains many vitamins, amino acids and minerals that are good for bones such as manganese, iron and magnesium. In particular, vitamin K in cabbage helps bone metabolism and can also prevent Alzheimer's disease. Therefore, this is a food that the elderly and people with osteoporosis should not ignore.

Banana

Bananas are one of the few fruits that can prevent osteoporosis. Eating bananas regularly can help absorb calcium and other essential nutrients to ensure healthy bones. It also protects the body against cancer, diabetes, or reduces depression.

Bean

Beans are a food that is high in vitamin D - this is one of the ingredients that helps the body synthesize calcium. Beans are also rich in calcium, fiber and antioxidants. Beans and lentils are considered the best food choices for osteoporosis. Beans are also rich in folate - it plays an important role in the development of red blood cells.

According to Health and Life