Our bones don’t get the credit they deserve. Yes, they allow us to move, and they protect internal organs. But we mainly focus on bones when they are bruised or broken. But imagine how we would look without them! Perhaps we need to nourish our bones now, while they are still in working order. This could potentially even prevent osteoporosis.
In today’s video we’ll focus on 12 ways to maintain a diet rich in Vitamin D and calcium. 1. Coconut Oil Women who have been diagnosed with estrogen deficiency should consider adding virgin coconut oil to their diet.
It may reverse and even stop the loss of bone density. Try consuming 3 tablespoons of virgin coconut oil daily. 2. Apples Another way to combat osteoporosis is by eating apples, which abound with antioxidants. The polyphenols and flavonoids work in concert to increase bone density by allowing the body to retain calcium. And be sure to include the skin when eating them. 3.
Sesame Seeds These tiny tasty morsels are high in calcium. Sesame seeds are also a great source of magnesium, manganese and vitamins K and D. You can snack on a handful of roasted seeds anytime of the day.
4. Almond Milk Calcium is also plentiful in almond milk. Other essential minerals are contained in almond milk as well, including flavonoids which defend against osteoporosis by eliminating free radicals. Drinking almond milk is an excellent way to add magnesium, manganese and potassium to your diet. Here’s a recipe you may want to try daily: 1- Soak 1 cup of almonds overnight in a container of water; 2- Remove the peels and place in a blender; 3- Add 2 cups of water; 4- Blend until it liquefies; 5- Add a dash of cinnamon and/or honey (optional); 6- Strain and drink; 5.
Prunes One way to help prevent fractures and maintain adequate bone density is to consume prunes daily. Since they are loaded with a high concentration of polyphenols, those antioxidants will help prevent bone loss. Prunes also contain other minerals that are essential in bone formation. The suggested daily requirement is 2 or 3, but consumption can gradually increase to 6-10 per day. 6. Pineapple This tropical fruit contains manganese, which is vital in preventing osteoporosis. Eating 1 cup of fresh pineapple daily will provide you with about 75% of the required daily dosage.
Or you can drink 1 cup of pineapple juice. 7. Omega-3 Fatty Acids Salmon lovers don’t need to be encouraged to add it to their diets. It’s highly compacted with omega-3 fatty acids, which can keep our bones strong and healthy. If you haven’t acquired a taste for salmon, there are other ways to consume it.
Simply stock up on walnuts, hemp or chia seeds. 8. Dark, Leafy Green Vegetables No wonder kale is making a splash at salad bars; it possesses too many essential vitamins to list! In fact, one cup of kale contains 684% of your vitamin K required daily allowance. While kale is king of vitamins, other dark green leafy vegetables are also good sources of vitamin K, including spinach and turnip greens. 9. Coriander The chemical compounds in coriander are loaded with bone promoting properties. Some of the minerals are calcium, magnesium, potassium and iron.
Try making this quick and easy beverage: - Stir 2 teaspoons of coriander seeds in 1 cup of hot water; - Cover and simmer for 10 minutes; - Strain. Add honey if desired; - Drink twice a day; 10. Cabbage Like kale, cabbage is also a good provider of vitamin K – as well as vitamins C and B6. This vegetable has a high calcium content, also.
Vitamin C has the distinct ability to aid in calcium absorption. That’s a ton of benefit in one green vegetable. You can enjoy it raw, or consume it via sauerkraut. 11.
Green Peas The nutrients found in green peas – vitamins K and B6 – collaborate to protect and strengthen bones. When buying peas, be sure to select fresh peas for maximum value. 12. Green Tea It’s no surprise to find green tea on this list; it contains properties that promote bone health. Just be sure you avoid sugar; try a bit of honey, instead.
Drinking 1 or 2 cups of green tea daily is an excellent way to load up on antioxidants.
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