5 healthy foods for women to keep the bones strong
It is crucial that women incorporate nutrients in their daily diet that aid healthy bones because women in particular are very vulnerable to a condition known as osteoporosis as they age. Although, this “silent killer” can strike at any time, women are especially vulnerable in their later years, mostly after menopause.
What Problems Can Osteoporosis Create?
Osteoporosis leads to a depletion in the bone density which is directly related to diminishing levels of the female hormone estrogen which is responsible for stimulating the growth of bone cells called osteoblasts, which aid in building bone. Unfortunately, estrogen starts depleting from the age of 35 at the rate of 1 percent bone mass a year. Hence, it is imperative that women must eat food that aid the building of strong bones such as the following
The Super Rich Food that Keeps the Bones of Women Strong
- Calcium rich food sources such as dairy foods, beans, nuts and fish like salmon or sardines, preferably eaten with their bones. Calcium is one of the fundamental building blocks for strong bones and the recommended daily intake for women between 20 and 45 and over 45 is 1,000mg.
- Vitamin D is essential in helping the absorption of calcium and ingestion of vitamin and significantly ramps up bone density and reduces the incidence of fractures by 50 per cent. Although, sunlight is an important natural source of Vitamin D and a daily exposure to sunlight is crucial, it is also important to incorporate vitamin D rich food sources such as fatty fish like tuna, mackerel and salmon, foods fortified with vitamin D, like some dairy products, orange juice, soy milk, and cereals, cheese and egg yolks.
- Food sources rich in minerals such as phosphorus, magnesium, potassium, zinc and sodium are crucial because all these make up our skeleton and hence must be incorporated in our daily diet.
- Phosphorus is naturally found in protein-rich foods such as meats, poultry, fish, nuts, beans and dairy products but is important to bear in mind that the phosphorus found in animal foods is more easily absorbed than phosphorus found in plant foods
- Spinach, Chard, Pumpkin seeds, Yogurt or Kefir, Almonds and Black Beans, avocado (butter fruit), figs, dark chocolate and banana are the top ten magnesium rich foods.
- Potassium rich foods are avocado, acorn squash, spinach, sweet potatoes, Wild-caught salmon, dried apricots, pomegranates and coconut water.
- Zinc rich foods are oysters, beef, lamb, toasted wheat germ, spinach, pumpkin seeds, squash seeds, nuts, dark chocolate, pork, chicken, beans, and mushrooms. However, medical experts recommend that to ramp up zinc in the body, animal foods are better sources of zinc than plant foods.
- Vitamin C rich source foods are essential for healthy bones and are found in citrus fruits and berries, vegetables like broccoli and potatoes.
- Vitamin K is rich food sources such as cauliflower, spinach and olive and soya bean oils are essential. Hence, it is imperative that women consume five or more servings of fruits and vegetables a day.
- Wild yam is believed to be rich in a compound called diosgenin which manufactures oestrogen and progesterone and could aid in the replenishment of bone density on the same principle as Hormone replacement therapy.