At Matthews Internal Medicine, we believe that the best medicine is preventative care. It’s easier to try to avoid some conditions with a healthy lifestyle and visits to your physician than it is to deal with chronic problems later. One ailment that we need to be conscious of as we age is osteoporosis. This disease causes a reduction in bone density, making fractures or breaks more common. Fortunately, there are a few ways to change your diet to make developing this disease less likely.
Dairy Products
Building strong bones is a great way to aid in osteoporosis prevention and dairy products are a great way to do that. Foods like cheese, yogurt, and milk all contain the calcium and vitamin D you need to build stronger bones. For cheese, enjoy it in moderation. If you’re shopping for yogurt, it’s easy to find healthy options that don’t pack in sugar and other unhealthy ingredients.
Seafood
Eating some types of seafood can be a great way to make your bones stronger. Sardines contain more vitamin D and calcium than you might expect. Many of salmon’s positive health effects are already well known, but one thing that might have slipped under your radar is its high vitamin D content. Eating a small piece of salmon gives you more than 100 percent of your daily vitamin D needs. And don’t overlook tuna. This fish can also be a good source of vitamin D and calcium.
Leafy Greens
Many common leafy greens offer the nutrients you need to build healthier bones. Collard greens are easy to cook, full of calcium, and easy to add to some of your favorite meals. Spinach contains a whole host of incredible nutrients, like calcium, fiber, and iron. It also offers vitamin K, a nutrient that could also help promote good bone health.
Eggs
Eating eggs is an easy way to get vitamin D. A single egg can cover six percent of your daily vitamin D needs. Cutting out the yolk may be trendy, but that’s where this crucial nutrient lies. So egg whites won’t have the same effect. Eggs also contain other nutrients that can help you stay healthier, so it’s a great food choice even if osteoporosis prevention isn’t your primary concern.
Tofu
If you’re looking for a vegetarian option, another great food for building healthier bones is tofu. It’s a good source of calcium and offers a lot of other nutrients that promote bone health, including iron, protein, and phosphorous. It’s a versatile food option too. It’s the perfect ingredient for a wide range of culinary creations, no matter what your diet preferences are.
