Four Benefits of Diet to a Woman’s Bone Health and Six Diet Recommendations

Women are often attacked by unhealthy bones.  Could this be because of the lack of calcium taken in by the body?  Well, it maybe for that reason.  But to some extent, it is also a result of what you eat.  In this regard, there are diet recommendations you may use to solve your existing plight.

Reduction of bones because of calcium deficiency is considered as a main public health subject around the world.  Women in the so-called aging population are most affected.  The danger of fracture intensifies as your bone become thinner and the most distressing damage you can experience is hip fracture.

Woman's Bone Health

Dreadful Effects of Bone Reduction

Hip fracture can lead to death of women in lesser time after acquiring it.  Besides that fact, here are other dreadful effects of bone reduction:

1. Osteoporosis; and
2. Vertebral fractures.

There are particular precautionary measures being recommended to women.  This is to encourage bone health.  Furthermore, these can aid in bone building and decreasing the possibility of bone loss at a later date.

Diet Recommendations for Bone Health

Consuming a lot of low oxalate high calcium green leafy vegetables is one of the best diets recommended to aid in bone health.  Dairy products are not considered perfect if you want healthy and strong bones.  Instead of consuming dairy products, why not just eat 100 grams of green leafy vegetables like kale, turnip greens or spring beans.  These vegetables contains advantageous outcome on calcium equilibrium similar to 200 grams of milk.   Other benefits include:

1. Eating greens instead of dairy products which contains a lot of fat will enable your cardiovascular system to be healthy.
2. Dark green leafy vegetables have the ability to safeguard and support your bone by elevating your blood pH and supplementing vitamin K and C not just to your bones but to your body as well.
3. Greens are better suppliers of plant carotenes which gives your body the sufficient amount of Vitamin A it needs in a more natural and safe way.
4. It also contains a lot of folate which is extremely advantageous to your overall health.

You should avoid green vegetables that contain high oxalate because it can possibly hamper calcium absorption.

Other Diet Tips for Bone Health

Besides eating green leafy vegetables, there are yet other recommendations to include in your dietary regimen.  Decreasing sodium consumption is one.  Consider the following:

1. Substitute your regular salt with losalt because this kind of salt contains large amount of potassium than sodium in terms of weight.
2. Since bread is the main source of sodium, consume bread moderately.  If you want to eat a lot of bread, choose one that is fortified with calcium.
3. Instead of using salt, why not just substitute it with herbs and spices.  These contain moderate amount of sodium that will enhance the flavor of your food.
4. Obtain at least 600 mg of calcium daily either from food types that are high in calcium or through supplements.  There are certain kinds of food which can provide the calcium you need daily like kale and spring greens.  These contain around 150 mg of calcium per 100 gram load.
5. Every 100 grams of almonds, carob and molasses will give you 250 gram of calcium.  There are so many kinds of food which are rich in calcium thus you do not have to resort in taking calcium food supplements.  All you have to do is look for foods rich in calcium in books.
6. Obtain substantial protein from plant foods.  You can get a lot of protein from fresh fruits, vegetables, legumes, nuts and seeds.  Refrain from obtaining your protein from refined plant food because it no longer contains the essential nutrients you need.

There are so many things you can do to maintain bone health aside from what is given above.  All you need to do is patience in looking for them in different recipe books or through surfing the internet.  You will surely be more than glad to find one that suits you.