It is estimated that one in four women and one in eight men over the age of fifty suffer from the degeneration of bone mass and bone tissue that results from osteoporosis. Osteoporosis can have serious implications both financially and socially, as patients are often faced with overwhelming medical bills and loss of mobility. What most people don’t realize is that when it comes to osteoporosis, it is possible to improve your bone density, one of the two the most characteristic symptoms of osteoporosis, simply by adjusting your diet.

Bone density is the measurement of the minerals per centimeter in bones, and is the only distinguishable indicator for bone strength. Strong bones combine both high bone density and microscopic bone structure, while the weak bones that are characterized in osteoporosis often lack in the bone density department. Because bone density is based on the amount of minerals that are apparent in your bones, by supplying your body with the minerals present in bone structure you can help your bones to become much stronger by adding certain components to your diet.

The most well-known mineral associated with bone density is, of course, calcium; however, there are other minerals that are essential for bone growth as well, including vitamin D. These foods can help to get your bone density right back on track:

Broccoli – Honestly, any vegetable that is dark green colored will provide excellent minerals for healthy bones. Broccoli contains potassium, phosphorous, magnesium and iron as well as substantial levels of vitamin C. These minerals all play a crucial role not only in heightened bone density, but also in maintaining excellent microscopic bone structure.

Kiwis and Bananas – Both of these flavorful fruits are jam-packed with the potassium minerals that protect your bones by preventing the loss of calcium in your body.

Prunes – Though they might not seem to be the most appetizing snack, prunes are miracle-workers for calcium absorption, and allow your body to better use the calcium provided by other foods.

Oysters – These fancy shellfish provide a more than sufficient source of zinc that your body can use to make the collagen that is crucial to your healthy bones.

Stock Soup – Turkey or chicken stock soup that is made from real bones are a great source of calcium that can further be fortified with healthy vegetables to improve your overall bone density and strength.

Calcium sources can be found in many everyday products that can be purchased in your local supermarket. Most fruit juices, dairy products and soy beverages are fortified with both calcium and vitamin D to help improve your overall bone health. If you are concerned that you are not getting enough calcium in your daily diet, talk to your doctor about the possibility of taking a calcium supplement or multivitamin.

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