Osteoporosis is a condition in which the bones become more porous and brittle. This leads to an increased risk of fractures that take a long time to heal and leaves sufferers vulnerable to systemic infections. As we age, it’s important to put focus on maintaining bone density so as to avoid osteoporosis in the first place.
The good news is that you can get a huge preventative boost with food. When it comes to bone heath, we usually think about calcium and vitamin D as the prime contributors. But it’s also great to get more vitamin C, vitamin K, magnesium, and potassium. All of these nutrients work together to keep your body’s structural foundation strong.
1. Dark greens
You can get an abundance of calcium from way more than just milk and cheese. It is actually found in high concentrations in many different vegetables. A few examples are Chinese cabbage, turnip greens, kale, collard greens, and bok choy.
These dark leafy greens also offer a nice dose of vitamin K, which works together with calcium to boost bone density. You can get even more vitamin K in broccoli, asparagus, and Brussels sprouts.
2. Citrus fruit
There is more to bone health than bone density, and that’s where vitamin C comes in. It is critical for the development of collagen, the fibrous tissue upon which bone mineralization grows. Getting more vitamin C can also help keep your joints healthy and lower the risk of osteoporosis-related injuries.
Citrus fruit is an excellent source of vitamin C, as just one orange or grapefruit offers a full-day’s dose.