Types of bone-strengthening foods for osteoporosis

If your bones start to lose due to osteoporosis, you need to pay more attention to your daily habits, including the type of food you eat. Bones can actually strengthen themselves as long as you make healthier lifestyle changes for bones, one of which is through nutritious food. Here are some bone-strengthening foods that can be used for those of you who have this one movement system disorder.

List of foods to treat porous bones

Actually, healthy bone strengthening foods are not only intended for people with health problems that attack the human skeleton, but can be eaten for prevention of bone loss. Although food does not necessarily heal porous bones, at least food can help supply the nutrition needed for bones to recover quickly and be strong again.

Here are a variety of bone-strengthening foods that you should consume to help treat porous bones so they don't break easily:

1. Dark green leafy vegetables

Dark green leafy vegetables are a great food source that are high in vitamins and minerals.

Vitamins A, C, K, folate, iron, and calcium are usually in abundant quantities in this type of vegetable. It is no secret that various vitamins and minerals in food can be consumed to strengthen bones, especially calcium.

The body needs calcium to build and maintain bone strength. Apart from calcium, vitamin K is also good for consumption to help reduce the risk and severity of osteoporosis.

For that, don't be lazy to eat green vegetables anymore because the benefits for your body and bones are enormous. Here are a variety of dark green leafy vegetables that you can try to consume:

• Broccoli
• Spinach
• Mustard greens
• Kale
• Bok choy

2. Dairy products

Dairy products are generally rich in calcium and vitamin D. Calcium and vitamin D are nutrients that both help maintain healthy bones and teeth. Calcium helps keep bones strong, while vitamin D keeps calcium and phosphorus levels in the blood.

Therefore, it is not wrong if dairy products are included in bone-strengthening foods and drinks. The two nutrients in these foods are two important factors for maintaining healthy bones and treating porous areas. Mainly because vitamin D helps absorb calcium in the intestines from being excreted through the kidneys.

Therefore, do not skip dairy products in your daily menu because their effect on bones will be very pronounced. You can eat a variety of dairy foods and drinks such as yogurt, cow's milk, and cheese to help treat porous bones.

3. Foods rich in protein

Protein is a nutrient that the body needs to keep tissues healthy, including muscle tissue. With strong muscle tissue, bones have strong support. Therefore, do not miss healthy protein sources in your daily diet which serve as bone strengthening.

As for various healthy protein foods that should be consumed to treat porous bones, namely:

• Meat, preferably lean meat.
• Poultry.
• Fish.
• Egg.
• Nuts.
• Soy products, like tofu.

4. Foods rich in vitamin C

Vitamin C helps maximize calcium absorption. When consumed together with a source of calcium, this combination of nutrients can maximize the strength of bones that have been affected by osteoporosis.

For this reason, foods rich in vitamin C are good for bone strengthening because they can overcome bone loss and restore bone health along with osteoporosis treatment recommended by doctors. You can eat foods rich in vitamin C, such as:

• Kiwi
• Papaya
• Broccoli
• Strawberry
• Orange

5. Foods that contain magnesium

Apart from calcium and vitamin D, magnesium is also a mineral that is important for building bone strength. Since the body's ability to absorb magnesium decreases with age, you need to eat enough magnesium each day.

The following are food sources that are rich in magnesium:

• Dark chocolate
• Avocado
• Nuts
• Tofu
• Banana

To deal with porous bones, combine these various healthy foods with medications from doctors and other healthy lifestyles. Staying active in sports will also help restore bone strength and keep you active throughout the day.

Food abstinence for people with osteoporosis

In addition to healthy bone-strengthening foods, there are several types of foods that osteoporosis sufferers should avoid. This is because the food or drink has the potential to worsen the condition of the already porous bones.

Not only that, these foods and drinks should also be avoided to reduce the risk of causing osteoporosis. One of the foods that are considered as taboos for bone loss patients are foods high in sodium.

A study published in the Asia Pacific Journal of Clinical Nutrition states that eating too much salty food increases the risk of bone loss. Apart from foods high in sodium, soy products such as tofu and tempeh are also prohibited because the oxalate content in them inhibits calcium absorption.

Not only food, but the drinks you normally consume may not be good for bone health. Some types of drinks that are considered unhealthy are soft drinks and drinks containing caffeine such as coffee and tea.

By eating the recommended bone-strengthening foods and avoiding restrictions for osteoporosis patients, you may be able to maintain bone strength for longer.

Likewise, for those of you who don't have osteoporosis, don't wait for new symptoms of bone loss to appear to maintain their health. Better, prevent bone loss from an early age to live a healthier and stronger life.

Recipe for bone-strengthening foods for people with osteoporosis

Here are recipes for healthy bone-strengthening foods and drinks that you can try to make at home.

Tofu soup, spinach and tomato soup

Nutritional value for bones: 660 milligrams (mg) of calcium (meets 66% of daily calcium intake) and 0.99 IU of Vitamin D.

Materials:

• 1 teaspoon vegetable oil.
• 95 g chopped onions.
• 1 chopped garlic.
• 1.5 liters of chicken stock (can be replaced by water).
• 480 g of silken tofu, dried and chopped.
• 2 chopped tomatoes.
• 3 chopped green onions (optional).
• 600 g of fresh spinach leaves, washed and dried, torn or cut (if large).
• 1 Tbsp (15 ml) soy sauce.
• ¼ tsp pepper.

How to make:

1. The first step to making this bone-strengthening food is to heat the pan over medium heat; add oil and chopped onions. Stir the onions until soft but not brown. Add the garlic and stir until you can smell it.
2. Add the chicken stock and mix the simmer. Add tomatoes, tofu and reduce heat. Let the soup simmer for a few minutes until the tomatoes are soft but not mushy.
3. Enter the other ingredients, chives, spinach, pepper. Cook until the spinach is wilted.
4. Taste the soup and add seasonings if needed.
5. Serve warm.

Mint yogurt drink

Nutritional value for your bones: 149 mg calcium (14.94% daily calcium intake)

Material:

For this recipe you will need:

• 1 glass of yogurt.
• 2.5 glasses of water or carbonated mineral water (soda).
• 1 tsp dry mint.
• salt.
• black pepper (optional).

How to make:

1. Beat the yogurt until smooth.
2. Add mint, salt and black pepper and mix well. Add water and stir gradually until it reaches the desired density.
3. Place the mixture in the refrigerator for a few hours.
4. Stir again before drinking.