Sedentary life, bad eating habits and lack of exercise can lead to osteoporosis. However, if your bones have already started to deteriorate, your food habits can help reverse the problem and strengthen your bones to some extent.
Milk: A study published in Journal of Dietary Science states that milk is an excellent source of calcium and is essential for bone development in young children and young adults. Regular intake of milk improves bone mass density and limits bone loss with advancing age.
Not all, but some fortified cereals that have vitamin D and calcium can help to a certain extent. However, check the label so that you don't end up eating the ones that are loaded with hidden sugars.
Spinach: Green leafy vegetables can help improve bone health, and spinach is the best pick. Apart from being rich in calcium and magnesium it is also a good source of vitamin K, folate and vitamin B6. Vitamin K helps in improving bone mineral density and reduce chances of fracture.
Broccoli: It is high in magnesium, calcium, vitamin K, folate and vitamin B6. It's also high in vitamin C, which significantly improves calcium absorption.
Cabbage: This cruciferous vegetable is believed to be helpful in preventing various diseases and conditions including cancer. However, cabbage is also rich in folate, vitamin K and B6, which helps in calcium absorption.
Fish: The polyunsaturated fatty acid and omega -3 fatty acid present in fish has some effects on your bone health too. Some fishes, like salmon, also have dietary vitamin D that helps in calcium absorption too.
Banana: They are a rich source of potassium and magnesium that helps in calcium absorption and improve bone mass density.
Prunes: They contain a fiber called inulin, which helps in calcium absorption and bone strengthening. They also help in reversing symptoms of arthritis to some extent.
Orange: Although oranges are mainly consumed for their richness in vitamin C, they can also help to build healthier bones. Vitamin C or ascorbic acid plays an important role in the absorption of calcium.