Believe it or not, the foods that you eat can affect every part of your body, including your bones. Maintaining a diet rich in calcium, Vitamin D and other nutrients that are essential for bone health, as well as overall health, can help strengthen bones and prevent osteoporosis in the future, allowing you to live a healthy lifestyle.
1. Green Tea
Green tea contains many trace elements that are essential to bone health. Be sure to avoid the green tea beverages that are loaded with sugar. Make your own green tea at home and sweeten it up with a little bit of honey if needed.
- Drink 1-2 cups of green tea each day to load up on antioxidants and keep your body healthy.
2. Coconut Oil
A recent study suggests that supplementing your diet with virgin coconut oil may help reverse the effects of estrogen deficiency, which includes the loss of bone density. The antioxidant properties of coconut oil can help maintain bone structure and prevent bone loss due to hormonal changes. You can take coconut oil in one of two ways:
- Consume 3 tablespoons of virgin coconut oil each day to prevent osteoporosis,
- Use virgin coconut oil for cooking.
3. Sesame Seeds
Sesame seeds are rich in calcium, which is one of the most essential nutrients for bone health. They also contain magnesium, manganese, copper, zinc, phosphorus and vitamins K and D.
- Chew a handful of roasted white sesame seeds in the morning.
- Or, mix 1 teaspoon of roasted, ground sesame seeds into 1 cup of warm milk and drink each day.
4. Almond Milk
Almond milk contains calcium, along with flavonoids that help reduce the number of free radicals in the body, protecting it from osteoporosis. Almond milk also contains magnesium, manganese and potassium, which are essential for strong and healthy bones.
- Soak 1 cup of almonds in water overnight.
- The next day, remove the peels, put the almonds in a blender and add 2 cups of water.
- Blend to a smooth puree, then add a little cinnamon powder and honey to taste.
- Strain the solution and drink daily.
The antioxidants, polyphenols and flavonoids in apples make this fruit a powerful tool against osteoporosis. Phloridzin, a flavonoid in apples, helps improve inflammation markers and increase bone density. Apples are also rich in boron, a trace mineral that helps the body hold onto calcium. Eat an organic apple each day, including the skin.
Pineapple contains manganese, which is beneficial in preventing and treating osteoporosis. Manganese deficiency has been associated with bone loss and bone malformation, which can cause osteoporosis.
- Eat 1 cup of fresh pineapple daily for about 75% of the required daily dose of manganese.
- Or, drink 1 cup of pineapple juice daily.