It’s an important part of every woman’s diet to include foods that support strong bones. Women at any age should be conscious of their bone health as it is a fact that women have a higher risk of osteoporosis than men. Osteoporosis or “porous bone” is a disease of the skeletal system characterized by low bone mass and deterioration of bone tissue. Osteoporosis leads to an increase risk of bone fractures typically in the wrist, hip, and spine.
Osteoporosis is the deterioration of the bone due to lack of essential nutrients. Osteoporosis is also largely preventable with a well-rounded diet that includes calcium, magnesium, and vitamin D. The key to maintaining strong bone mass at any age is to get enough of these essential nutrients. Calcium, magnesium, and vitamin D each play a vital role in women’s bone health.
Depending on your lifestyle and where you live also plays a part in a women’s bone health. Women who are accustomed to eating a western diet high in sugar, caffeine, meat, alcohol have a higher need for Calcium and magnesium. On the flip side, women who minimize caffeine, sugar, alcohol and insert regular helpings of leafy greens, whole grains, and dairy are less likely to be at risk for week bones. Each nutrient supports and plays its own important role in maintaining bone health. Calcium is a mineral needed for healthy bones, teeth, and muscles.
It also aids in the proper function of the heart and nerves. However, a woman’s body cannot produce calcium on its own. This is one of the reasons it is so important for women to be vigilant in including it into their diet. The recommended daily allowance varies from to , milligrams per a day. Sources rich in calcium include dairy products like milk and cottage cheese, leafy greens, grains such as oatmeal, tofu, garlic, and summer squashes. Though, there are many, many more good sources of calcium that can be included in your diet.