Poor bone health is one of the major reasons behind fractures and a number of other orthopedic disorders. While you can always trust Texas Health Spine & Orthopedic Center to connect you with an experienced orthopedic surgeon, participating in the program, to seek treatment for bone-related disorders, you must also do your bit to maintain healthy bones. On that note, we present a list of five foods items that are good for your bones. Take a look.
Green vegetables are a rich source of a number of bone-building nutrients, such as magnesium, calcium, and vitamin K, which play a key role in the formation of bone proteins and also help regulate calcium loss in urine. Deficiency of these nutrients can increase the risk of hip fractures and other bone-related disorders. When planning your diet, be sure to include kale, spinach leaves, dandelion greens, Swiss chard, and any other green vegetable.
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All kinds of beans including pinto, black, white, and kidney beans, provide a generous dose of magnesium and calcium – both of which are essential for healthy bones. Including beans in your diet also helps reduce the risk of cancer, obesity, and heart disease. The U.S. Dietary Guidelines for Americans recommend to include at least three cups of beans and other legumes, per person, per week.
3. Dry Fruits and Nuts
Dried fruits such as prunes are a rich source of vitamin K, manganese, boron, copper and potassium – all of which improve bone health. Besides the nutrients, dried fruits also have bio-active compounds and anti-oxidants that promote bone health.
Our bones need magnesium to prevent fragility and calcium and zinc to lower the risk of osteoporosis, both of which are found abundantly in seeds. Make sure your diet includes some sesame seeds, pumpkin seeds, and other seeds that are an excellent dairy-free source of calcium, magnesium, zinc, and phosphorus – all of which promote bone health.
Dairy products are a rich source of calcium and Vitamin-D, both of which are essential for healthy bones. Growing teens whose bones are still developing and women who have reached menopause and their bones are losing calcium more rapidly than before should especially consume more dairy products to keep their bones healthy.
Including the foods mentioned in the blog in your daily diet can help you maintain a healthy bone density while lowering the risk of fractures and bone-related disorders. If you have been dealing with any bone-related issue caused by accidents, genetic disposition, or a medical condition, contact Texas Health Spine and Orthopedic Center, a physician referral line, and we will connect you with an experienced orthopedic surgeon participating in the program near you. All participating physicians are on staff at two reputable Orthopedic Hospitals in Plano, Texas Health Center for Diagnostics and Surgery or Texas Health Presbyterian Hospital Plano. To schedule an appointment, simply call 888 608 4762 or fill out this appointment form.
NOTE: Physicians who are members of the referral program practice independently and are not employees or agents of Texas Health Spine and Orthopedic.