Maintaining overall health is essential for an individual to live a wholesome life. The lack of it can trigger several complications in the body, including brittle bones, a symptom of a bone disease known as osteoporosis. To manage this condition and improve one’s health, experts recommend making specific changes to one’s lifestyle, including eating healthy foods that help the body get the required nourishment. Here are the 11 foods to include in one’s meal plan.

Salmon
Eating fish such as salmon can offer a range of benefits to improve bone health. This is because salmon contains nutrients like vitamin D, calcium, and omega-3 fatty acids, which can aid in maintaining better bone health. These nutrients help prevent the breakdown of bones and retain calcium in the body, which in turn helps the bones to protect themselves and avoid osteoporosis. It is recommended to consume canned salmon as it is the best source for improving bone health.

Spinach
Dark green leafy vegetables like spinach are one of the healthiest food sources for osteoporosis. It is rich in calcium and helps in restoring stronger bones. Another healthy property in the food is vitamin K, which is vital in fighting the effects of and preventing osteoporosis. One could also include dark leafy green vegetables like turnips, bok choy, kale, collard greens, and Chinese cabbage in their meals to improve bone health.

Sweet potato
Sweet potatoes are a popular snack enjoyed by many. They are particularly beneficial for individuals with brittle bones and those at risk of osteoporosis. It is because sweet potatoes contain magnesium, which contributes to healthier bones. Additionally, sweet potatoes are rich in potassium, which helps neutralize the body’s acid content. Doing so allows more calcium to be retained in the bones, further promoting bone health.

Grapefruits
Grapefruits are not only delicious but they are also loaded with essential nutrients that can benefit individuals with weak bones. This citrus fruit is rich in vitamin C, which can prevent the loss of bone mass. Research shows that a pink or red grapefruit contains approximately 88 milligrams of vitamin C, which is enough for the body’s daily requirement. For those who dislike the sourness of grapefruit, oranges are an excellent alternative. Fresh orange juice is also a fun way to consume the fruit.

Tofu
Tofu is a versatile food that can be used for various cooking purposes. The food is made by coagulating milk and pressing the curds into blocks. It is also a healthy option for those at risk of diseases leading to weaker bones. Half a cup of tofu could nourish the body with a vast amount of calcium. It is also a good source of vitamin D, which is much needed for people with osteoporosis.

Flaxseeds
If one is at risk of developing brittle bones, incorporating flax seed oil into the meal plan can be beneficial. Studies show that it is beneficial for women who may have osteoporosis. Flaxseeds are rich in essential minerals such as potassium and calcium, vital for maintaining strong and healthy bones. Additionally, they contain omega-3 fatty acids that help with bone mineralization. However, it is essential to seek advice from an expert before making any dietary changes.

Almond butter
Almond butter is one of the easiest spreads to concoct at home and could help improve bone strength. Almonds contain calcium, potassium, protein, and other nutrients, all of which combine to help fight the effects of osteoporosis. The spread also contains magnesium, which may help the bones absorb and retain the calcium better.

Dried figs
To enhance bone density or mitigate the effects of osteoporosis, including dried figs in meals regularly can prove beneficial. Dried figs are a rich source of calcium, potassium, and magnesium, all of which aid in strengthening the skeletal structure. Although fresh figs are preferable, consuming just half a cup of dried figs can help increase daily nutrient intake and promote healthy bones.

Plain yogurt
Dairy products like plain yogurt are yet another healthy nutrient source for people with osteoporosis. The food contains calcium, a vital nutrient derived from it to nourish the bones. Yogurt is also considered a healthy food for one’s overall well-being. However, one should speak to an expert about changing their meal plan, especially if they are lactose intolerant. A cup of plain low-fat yogurt should help enhance bone health.

Walnuts
Including a handful of walnuts in one’s meal regime could increase calcium in the body. The food is also rich in phosphorus, which is an essential component for the bones. One could also increase their magnesium intake from walnuts, which may help absorb and retain calcium in the bones. Other nut sources for someone with osteoporosis include peanuts, pecans, and almonds.

Dried plums
Prunes, also known as dried plums, are an excellent source of calcium, vitamin D, and vitamin K. These nutrients work together to improve bone density by slowing down the breakdown of bones in the body. Plum properties also help slow down the bone breakdown process and reduce the risk of osteoporosis. Consuming around four to five prunes daily can provide the body with an adequate amount of its recommended daily intake of essential nutrients.

Chia seeds
Eating a handful of chia seeds with meals may help improve bone health. These seeds are rich in fibers and contain other health properties, such as phosphorus and magnesium. The food is also rich in omega-3 fatty acids. Other than this, Chia seeds also contain a high amount of calcium that an individual requires as part of their daily value. All of this could help counter the effects of osteoporosis. To improve bone health, one could also eat other seeds, such as pumpkin and sesame seeds.

Broccoli
Cruciferous vegetables like broccoli are essential for maintaining bone health because of their vitamin K and calcium composition. It also contains healthy nutrients like magnesium, iron, and potassium that improve bone mineral density. One could eat broccoli in its raw state to receive maximum nutritional benefits or by cooking and steaming it.