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5 Foods for Osteoporosis Prevention

Your diet is a great way to begin when you’re looking to prevent osteoporosis. ‘Osteoporosis is a condition where the bones have lost calcium and other minerals, become fragile and tend to fracture more easily. In Australia, osteoporosis affects one in two females and one in three males over the age of 60’.1

The following foods can boost your bone health in a way that is tasty and enjoyable.

You may already know that calcium and vitamin D rich foods are one of the top ways to boost bone health, strength and be well on your way to preventing osteoporosis.

It is no shock to know that the superstar for bone strength are dairy foods. Brimming with calcium and vitamin D (butter and fortified milk), these foods are a crucial ingredient in the fight against osteoporosis.

You may know how healthful fish is due to it being a high source of omega 3 fatty acids. However, there are other reasons fish and especially salmon and sardines (with the bone) are good for you. Salmon is packed with a healthy dose of vitamin D. This amazing nutrient helps the body to absorb and process calcium.
Almonds are a hidden secret when it comes to bone health. As with a variety of other nuts, almonds are bursting with calcium, magnesium and protein. All of which help build strong and healthy bones. Consume a handful of nuts and you’re on your way to healthier bones. Although almonds are the superstar in nuts when it comes to bone healthy nutrients, pistachios and sunflower seeds can also do the trick.
Dark green leafy vegetables such as kale and chard are high plant food sources of calcium and magnesium which are both very important when it comes to keeping your bones strong and healthy.
Protein is an important nutrient for bone health as it helps to build bone. Fish, dairy foods, meat, poultry, eggs are all excellent sources of protein. Remember to alternate between meat and other protein foods.

References:
www.nutritionaustralia.org

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