Osteoporosis is a condition usually found in older adults and the elderly where bones become brittle and weak. When you have osteoporosis, your new bone creation doesn’t keep up with the old bone removal, leading to a weaker frame and more injuries.
Starting from a young age you are able to decrease your risk of osteoporosis by eating foods or taking supplements that are full of calcium to make your bones stronger. When most people think of bone health they know that milk is full of calcium. But with no-dairy diets on the rise, it’s important to know that there are plenty of other places to get your calcium.
The darker the greens, the higher the calcium content. Iceberg and lighter greens have little calcium but dark greens such as kale and Chinese cabbage can have up to 20% of your daily calcium intake. Along with calcium; vitamin D, magnesium and potassium are also great for bone health. These can be found in vegetables like sweet potatoes and figs. Five medium fresh figs have around 90 milligrams of calcium and other skeleton-saving nutrients like potassium and magnesium.
Another great boost of calcium is canned salmon. Try an organic brand such as Vital Choice and get three ounces of calcium packed essential fatty acids. Almond butter and almond milk also supply a great deal of calcium! Not to mention other plant milks often get boosted with extra calcium. Another great vegan-friendly source of calcium is tofu. Tofu is calcium enriched- and the soy could help ward off bone disease in women.
These are just a few examples of some great foods to eat in order to reach your daily intake of calcium. Keeping up a calcium and whole foods diet can mean that you are less likely to develop osteoporosis in the future. Remember to eat plenty of fruits and vegetables to ensure that your body will be functioning at the best of it’s ability.
Here at Oahu Spine & Rehab we are focused on your overall wellness with our integrated health center here in Kailua! Call today for more information 488-5555!