All your life you are able to do the simplest to most complex activities with the help of your bones. You can walk, jump and run because of your skeleton. You can bend your body and lift things because your bones have become firm and strong. As you reach late adulthood, however, the density of your bones decreases and it might lead to osteoporosis. Did you know that there are lots of foods you can include in your diet prevent osteoporosis so you can enjoy your retirement?
Daily Dairy
Since childhood, you have been told that milk is the best source of calcium that help in bone health. Animal milk is not that only source of this mineral. There are also a lot of plant-based milk like soy, almond, and coconut milk. Other dairy products you can have are cheese and yogurt. Make sure to stock up on dairy products every day to ensure optimum bone health. Just be mindful to check that there are not a lot of sugar added in your dairy of choice.
Go Green
When your palate craves for something lighter than dairy, you can find calcium in leafy greens such as kale, bokchoy, arugula, Chinese cabbage and spinach. They are not only rich in calcium but also contain high amounts of Vitamins K, C, E and B vitamins which are known to be good for bone health, plus they are not that heavy on the stomach.
Fishy Friend
Calcium is best absorbed by the bones when paired with Vitamin D. A good source of this vitamin is salmon. This fish also has omega-3 fatty acids that is also good for the heart. Try to top your leafy green salad with canned salmon for a better-tasting, bone-healthy meal.
Fruity Treats
When you get tired of drinking milk, you can alternate it with fruity options, like a classic orange juice. It is high in vitamin C and aids in the production of collagen, which does not only make your bones strong, but promotes more mobile joints. Aside from oranges, red or pink grapefruit also keeps you bone health in check.
Nutty Options
Nuts contain a wide amount of nutrients such as calcium, zinc and magnesium which are good in preventing osteoporosis. You can choose from an array of nuts like almonds, walnuts, hazelnuts and macadamia. You can munch on them or turn them into a butter before spreading them over a toast.
Munch Seeds
Aside from nuts, you can also munch on seeds such as sunflower seeds and pumpkin seeds. Together with sesame seeds, you can also add them to your favorite leafy greens for a salad with different textures. Seed are good sources of magnesium, calcium and zinc, all proven to help prevent osteoporosis.
Knowing the right food containing essential nutrients for bone-health paired with regular exercise can help prevent osteoporosis and can lead to a more active retirement. When choosing a retirement community, make sure that these foods are part of the options that you can choose from for your needs.
