Seven Health Benefits of Hazelnuts

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We all know the importance of nuts and seeds for our health. Nuts are particularly very beneficial for the cardiovascular health. Studies show that nuts may help lower cholesterol and also helpful to protect against irregular heart rhythms. The great thing about the nuts is that they are highly rich in fiber, vitamins and mono- and polyunsaturated fats. These nutrients are very important for keeping the heart healthy and strong. But nuts play important role in other health aspects as well. Some of the most popular and nutritious nuts are almonds, walnuts, peanuts, Brazil nuts and hazelnuts. In this article we’ll find out major health benefits of hazelnuts and how they can change your health for better.

Nutritional Facts of Hazelnuts

Just like other nuts hazelnuts are highly nutritious. Hazelnuts are a very good source of Vitamin E (Alpha Tocopherol), copper and manganese. These nuts are a strong source of folate or folic acid and other B vitamins including Vitamin B1, B2, B3 and B6 as well. In addition, hazelnuts are a significant source of Vitamin K, potassium and phosphorous. Hazelnuts provide moderate amounts of protein and they are very potent source of healthy fats. Because of these nutrients hazelnuts offer us a lot of health benefits.

Health Benefits of Hazelnuts

Given below is the list of 7 outstanding Health Benefits of Hazelnuts...

1. Digestive Health: Hazelnuts are rich in manganese which is important for carbohydrate metabolism. High fiber content of hazelnuts is very helpful in the digestion process and they keep the digestive system healthy.

2. Cancer Prevention: Alpha Tocopherol in hazelnuts plays important role in the prevention of cancer. In addition, dietary fiber, manganese and anti-oxidant phytochemicals in hazelnuts are extremely important in the prevention of cancers.

3. Bone Health: Another important health benefit of hazelnuts is they are very bone healthy. Magnesium and manganese contents of hazelnuts play crucial role to make bone stronger. Hazelnuts are very good nuts for increasing bone density and preventing osteoporosis.  

4. Skin Health: Because of the anti-oxidant properties hazelnuts provide great skin health benefits. Vitamin E in hazelnuts is responsible for protecting skin from UV rays and premature aging. Vitamin E is a very potent anti-oxidant vitamin and it is very important for protecting skin cells from harmful oxygen-free radicals.

5. Nervous System Benefit: B vitamins in hazelnuts especially Vitamin B1, Vitamin B6 and Vitamin B12 are crucial for proper nerve functions. These B vitamins are highly important for making nervous system work optimally. Vitamin B6 is very important for synthesising of the nervous system friendly neurotransmitters serotonin and melatonin.

6. Fight Depression: Hazelnuts are great for fighting depression, anxiety and stress. High Vitamin B contents of hazelnuts are important for providing energy and improve memory. B vitamins are vital for producing nervous system healthy neurotransmitters. These neurotransmitters are extremely important to keep the nervous system calm and healthy.

7. Heart Health: Hazelnuts are the one of the best nuts for heart health. They provide great heart health benefits. Heart healthy fats in hazelnuts including oleic acid help to lower bad cholesterol levels. They are also helpful in increasing good cholesterol or HDL levels. Consumption of hazelnuts is also important for lowering triglyceride levels.

Besides all above mentioned health benefits of hazelnuts, these nuts provide some other health benefits as well. Consumption of hazelnuts may help reduce the risk of blood clotting and urinary tract infections. Hazelnuts are rich in magnesium, which is important for optimum calcium regulation in the body. That’s why these nuts are very effective in the prevention of cramps, fatigue and muscle tension. Add hazelnuts to your diet and give your health a boost!

Related and Recommended  Cashew Nuts Benefits for Heart Health Find out What are the Cashew Nuts Benefits for Heart Health! Cashew nuts are very good in taste and one of the most popular in between snacks. The tree of the cashew belongs to the Anacardiaceae family and mostly grown in tropical climates. Cashew nuts are actually the kidney-shaped seeds of the fruits (cashew apples) of cashew tree. Cashews are excellent source of copper. They are also rich in magnesium, tryptophan and phosphorous. Cashews are a very good source of monounsaturated fats as well. Cashew nuts contain heart health promoting monounsaturated fats like oleic and palmitoleic acids. They also contain certain amounts of antioxidant flavonoid – zeaxanthin. Cashew nuts provide l-arginine – an amino acid, which improves the health of the artery walls and overall heart condition... Read Full Article

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Posted in: 7 Seven Health Benefits of Hazelnuts,Benefits of Hazelnuts,Hazelnuts,Hazelnuts for Heart Health,Hazelnuts Health Benefits,Health Benefits of Hazelnuts

Home Remedies for Indigestion and Digestive Disorders

Indigestion is a very common problem but you shouldn't take it lightly. Digestive disorders can lead to more dangerous health problems. Most common digestive disorders are including constipation, heartburn or GERD, Inflammatory Bowel Disease, Irritable bowel syndrome and inflammatory bowel disease. Some of the symptoms of digestive disorders are bloating, stomach pain, gas and stomach cramps. According to a new research, people with inflammatory bowel disease are more susceptible of migraine headaches than people without the conditions. The good thing is that indigestion or digestive problems can be solved by little effort and without any conventional medicines. There are many natural ingredients which can help you immensely to get rid of indigestion and digestive disorders. Most of these things you can easily find in your kitchen any time, so it’s not a very big deal! In this article, we’ll discuss about 10 very important and effective home remedies for indigestion.

Here are the Top 10 Home Remedies for

Indigestion and Digestive Disorders:

1. Fenugreek leaves and fenugreek seeds are very effective indigestion and gas. Mix one teaspoon of fenugreek seeds powder and mix it with a glass of water. Drink this mixture before any meal to get rid of digestion problems and heartburn. To improve your digestion process- simply add more fenugreek seeds and leaves to your diet.
2. Black gram is an excellent natural food to cure indigestion. Eat more black gram as it has the ability to treat gastric problems, dyspepsia and dysentery. It’s a good food for boosting your digestive system.
3. Mixture of one teaspoon each of fresh lime juice and honey is a wonderful remedy for indigestion. You can have this mixture to get rid of heartburn, indigestion and vomiting.
4. Ginger is used as medicines for many health problems. It is one of the best home remedies for indigestion and digestive disorders as well. Ginger is extremely useful in the treatment of flatulence, stomach pain, vomiting and dyspepsia. Make a mixture of half teaspoon of ginger juice and one teaspoon each of mint & lime juice. Add one tablespoon of honey in it. This mixture is very good in treatment of indigestion. Drink ginger tea to keep your digestive system healthy.
5. Thyme is a very good herb for preventing digestive problems. If you have digestive problems then add more fresh thyme or dried thyme to your diet. You can also drink thyme tea to get rid of digestive disorders including heartburn and flatulence.
6. Drink holy basil tea to keep your digestion process healthy. Holy basil or Tulsi is very good for the digestive tract, it cure indigestion and other digestive problems such as dysentery and diarrhea.
7. Barley is very useful to heal and rejuvenate the digestive system. It’s a very good food for curing constipation. Eating boiled barley seeds can be a good idea to treat constipation. Make a barley brew and drink it to boost your digestive system.
8. Add more cinnamon to your diet to improve digestion process. Take two tablespoon of honey and add little bit of cinnamon powder in it. Eat the mixture before meal for healthy digestion.
9. Honey is one of the most effective home remedies for indigestion and digestive disorders. It helps to maintain the health of the stomach. Honey prevents and reduces nausea, heart burn and vomiting. The combination of honey and milk helps in proper functioning gastrointestinal tract and also aids in smooth bowel movements.
10. Cumin seeds can give you relief from indigestion. Add two tablespoons of cumin seeds in one glass of water. Boil the mixture for five minutes and leave it to cool down completely. Strain the liquid and drink it. This is a very good remedy for indigestion and stomach problems.

One additional Point: Take one glass of warm water and mix one teaspoon each of lemon juice and honey into it. Drink the liquid after every meal to improve your digestion and cure any indigestion problem.

More Tips to Prevent Indigestion:

1. Add lots of fiber rich vegetables and fruits to your diet
2. Exercise regularly to improve digestion
3. Lose weight and reduce your digestion problem
4. Eat slowly and eat in small portion
5. Have more probiotic foods
6. Stop smoking
7. Limit alcohol intake
8. Avoid extra salt
9. If you’re lactose intolerant then avoid milk & milk product
10. Drink plenty of water

Above mentioned tips and remedies are very effective home remedies for indigestion and digestive disorders. Try to control your stress because stress can hamper digestive health. Get enough sleep and meditate for relaxation. Do not eat foods that give you stomach problems. Take your time when you eat, chew your food well. All these small things can be very helpful to get rid of indigestion and to promote good digestive health. Try these home remedies for treating indigestion and digestive disorders but if you have any doubt or have chronic digestive problem then you must see your doctor immediately.

Image courtesy of Suat Eman / FreeDigitalPhotos.net

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Posted in: Diseases,Heartburn home remedies,Home remedies for digestion,Home remedies for digestion disorders,Home remedies for indigestion,Remedies for digestive problems,Tips to prevent indigestion

Best Food Sources of Selenium - Nutritional Sources of Selenium

Selenium is important for our body. It provides many health benefits. Selenium is a trace mineral that means our body needs it in a very small amount. Selenium can be found in many foods and we need it on a daily basis. Consumption of selenium enriched foods can significantly cut down the risk of cancer and other chronic diseases. In addition, selenium is also needed for proper functioning of many parts of the body. It must be noted that selenium is a strong antioxidant and that’s why it plays important roles in the prevention and treatment of many diseases. Selenium is present in many natural foods but selenium content of food can vary significantly because of the location and soil conditions. Before you know more about the best food sources of selenium, check out the function of selenium.

Function of Selenium

According to the experts, selenium plays an important role in cancer prevention. Antioxidant properties of selenium prevent oxidative stress and help to repair DNA & synthesis in damaged cells.  In this way it reduces the growth of cancer cells. Selenium is also very helpful in lowering cholesterol levels. It is considered as a very effective mineral for reducing blood pressure levels as well. Recent studies showed that this trace mineral can play vital role in the prevention & treatment of Type 2 diabetes. Selenium is a critical mineral for maintaining proper function of the thyroid gland. Selenium also lowers the risk of joint inflammation and rheumatoid arthritis.

Selenium Deficiency Symptoms

Lack of selenium in the body can lead to muscles pain and weakness, discoloration of skin & hair, mental & physical fatigue and slow functioning of the immune system. Selenium deficiency can be responsible for Keshan disease, Kashin-Beck's disease, Asthma, Psoriasis, Colorectal & Esophageal cancer, Parkinson's disease and Multiple sclerosis. Selenium deficiency can also be a reason of infertility among men.

Best Food Sources of Selenium - Nutritional Sources of Selenium

Given below is an extensive list of best food sources of selenium or natural sources of selenium. Check it out...

• Grains • Barley • Mustard Seeds • Shiitake Mushrooms • Oats • Brown Rice • Sunflower Seeds • Sesame Seeds • Tofu • Garlic • Red Grapes • Cayenne Pepper • Lemongrass

• Brazil Nuts • Peppermint • Ginseng • Halibut • Tuna • Salmon • Sardines • Scallops • Chicken • Lamb • Shrimp • Cods • Eggs

If you are healthy and eat a well-balanced diet, you should get enough selenium. You may have low levels of selenium if you:

• Smoke cigarettes
• Drink alcohol
• Take birth control pills
• Have a condition that prevents your body from absorbing enough selenium such as Crohn's disease or ulcerative colitis

Dietary Supplement of Selenium

Selenium may be taken as part of a vitamin-mineral supplement, a nutritional antioxidant formula, or as a separate supplement. Most supplements contain a form of selenium called selenomethionine. Use dietary supplements only after consulting your doctor.

Recommended Dietary Allowances (RDAs) for Selenium:

Children 1-3  Children 4-8  Children 9-13  Adults and children 14 and up  Pregnant women

20 micrograms/day  30 micrograms/day  40 micrograms/day  55 micrograms/day  60 micrograms/day

Caution: Additional selenium intake in the form of supplements is beneficial for those who are suffering from selenium deficiency. But those who have adequate or high amounts of selenium in the blood should not take selenium supplements as too much of selenium can be harmful for the health. 

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Related and Recommended Facts about Zinc: Best Food Sources of Zinc Zinc is an essential mineral, which is also a micromineral that we need on a daily basis. Other known and common microminerals are manganese, calcium, iron, copper, iodine and molybdenum. Although, we need zinc in a very small amount (about 50 milligrams) but it plays many important roles in our body. Some of the major body functions done by zinc and lack of zinc in the body or zinc deficiency can lead several health problems. Zinc mineral can be found in the very cell in the body but it is found in greater amount in the in brain, adrenal glands and the pancreas... Read Full Article

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Posted in: Best food sources of selenium,Function of selenium,Health benefits of selenium,Natural sources of selenium,Nutrients,Selenium deficiency symptoms,Selenium RDA

Best Food Sources of Omega-3 Fatty Acids and Benefits of Omega-3 Fatty Acids

Omega -3 fatty acids are essential nutrients and they are known for providing lots of health benefits. Omega-3 fatty acids are polyunsaturated fats which means they contain several double or triple bonds between carbon atoms. These fats are considered as healthy fats and they enhance overall functions of our body. The three most talked about and important omega-3 fatty acids for health are - alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). Scientific research indicates that these three fatty acids play crucial roles in the prevention and treatment of many disease including heart disease, diabetes and depression.

It must be noted that our body cannot make these essential fatty acids, so you have to get them through natural foods. There are many foods that considered very good food sources of omega-3 fatty acids. Therefore, it is not difficult to have a good diet high in omega-3 fatty acids foods. Let’s find out more important facts about omega-3 fatty acids and foods rich in omega-3 fatty acids.

It is important to have the proper ratio of omega-3 and omega-6 (another essential fatty acid) in the diet. A good balance between these two essential fatty acids can give you a real healthy body.

Why Do You Need Omega-3 Fatty Acids: 15 Benefits of Omega-3 Fatty Acids at a Glance

1. Omega-3 fatty acids help to reduce inflammation in the body
2. Foods high in omega-3 fatty acids reduce LDL or bad cholesterol levels and triglyceride levels. Also, they increase good cholesterol or HDL levels.
3. These essential fatty acids are important for reducing the risk of atherosclerosis.
4. Omega-3 fatty acids help to lower blood pressure levels.
5. Omega-3 fatty acids prevent excessive blood clots.
6. One of the major health benefits of omega-3 fatty acids is that it controls blood sugar levels.
7. Omega-3 fatty acids are crucial in the prevention and treatment of mental disorders such as depression, bipolar disorders, schizophrenia and Alzheimer's disease.
8. Omega-3 fatty acids are essential for improving bone density and prevent osteoporosis.
9. Omega-3 fatty acids rich foods prevent the growth of the cancer cells.
10. These fatty acids are important in the treatment of rheumatoid arthritis (RA) and joint pain.
11. Eating omega-3 fatty acids foods is good for the skin and hair health.
12. Omega-3 fatty acids reduce symptoms of Crohn’s disease and ulcerative colitis.
13. These essential fats are responsible for reducing the chances of developing macular degeneration.
14. Omega-3 fatty acids can prevent asthma.
15. Omega-3 fatty acids are also a part in the treatment of Attention deficit hyperactivity disorder (ADHD).

Best Food Sources of Omega-3 Fatty Acids

There are many foods from which you can get omega-3 fatty acids very easily. Best food sources of omega-3 fatty acids including seafood, fortified dairy products, nuts & grains, vegetables and some oils. Given below is a table of specific foods which are known as the best sources of omega-3 fatty acids.

Seafood: Mackerel, Sardines, Tuna, Herring, Halibut, Carp, Trout, Mullet, Shrimp and Anchovies.

Fortified Dairy Products: Milk, Yogurt, Cheese, Margarine, Soy Milk and Omega-3 Eggs.

Nuts & Grains: Walnuts, Cashew Nuts, Hazelnuts, Almonds, Soybeans, Flaxseeds, Pumpkin Seeds, Sunflower Seeds, Sesame Seeds, Cereal and Oatmeal.

Fruits & Vegetables: Strawberries, Raspberries, Turnip Greens, Collard Greens, Spinach, Winter Squash, Summer Squash, Romaine Lettuce, Brussels Sprouts, Kale, Parsley and Mint.

Oils: Flaxseed Oil, Cod Liver Oil, Mustard Oil, Soybean Oil, Walnut Oil, Corn Oil, Wheatgerm Oil and Hemp Oil.

Omega -3 fatty acids are also found in the form of supplements. Eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) can be found from fish oil capsules. If you want to take Omega-3 dietary supplements you must take it under the supervision of a knowledgeable health care provider.

Omega -3 fatty acids are also found in the form of supplements. Eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) can be found from fish oil capsules. If you want to take Omega-3 dietary supplements you must take it under the supervision of a knowledgeable health care provider.

Omega-3 and Omega-6 Balance

Omega-6 and Omega -3 essential fatty acids are best consumed in a ratio of about 3:1 - three

omega- 6 for one omega-3. 

There is no standard RDA (recommended dietary allowance) is defined by the scientists but many experts believe 500 to 1,000 mg omega-3 fatty acids daily can provide all the important health benefits.

Add the above mentioned best food sources of omega-3 fatty acids into your diet. But remember, in case of any doubt or if you have any health problems, you must consult your doctor before changing your diet.

Image courtesy of FrameAngel / FreeDigitalPhotos.net

Related and Recommended Best Food Sources of Vitamin E: High Vitamin E Foods Vitamin E is a group of fat-soluble vitamins including 8 antioxidants, 4 tocopherols and 4 tocotrienols. Vitamin E is important for normal reproduction and an important antioxidant that neutralizes free radicals in the body. Vitamin E is extremely important for preventing cell damage from the free radicals. It protects skin from the ultraviolet light. In addition, Vitamin E plays a crucial role in the prevention of oxidative stress and certain cancers such as bladder, prostate, and pancreatic cancer. Vitamin E helps to protect against Alzheimer's disease as well... Read Full Article

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Posted in: Benefits of omega-3 fatty acids,Best food sources of omega-3 fatty acids,Nutrition,Omega-3 fatty acids foods,Omega-3 fatty acids supplements,Omega3 fatty acids,What are omega-3 fatty acids

Home Remedies of Diabetes – 20 Natural Remedies for Diabetes

There are many people around the world who are suffering from high blood sugar levels. Among them around one-third of the people are unaware that they have this serious health problem. Diabetes is often referred as diabetes mellitus. It is a metabolic disorder that affects the way body uses foods for energy and growth. There are three major types of diabetes and these are Type 1 diabetes, Type 2 diabetes and Gestational diabetes mellitus (GDM). High blood sugar levels or diabetes can occur for various reasons including obesity, bad food habits, family history, age and smoking. Diabetes can cause serious health complications including heart disease, blindness, kidney failure, and lower-extremity amputations. Therefore, you should check your blood sugar levels if you’re suffering from any symptoms of diabetes. Diabetes of high blood sugar levels can be controlled by proper medications and changing in lifestyle. Diabetes must be controlled otherwise the patient has a significantly higher risk of developing complications. In this article, we’ll discuss about some of the very effective home remedies for diabetes or home remedies for controlling diabetes. So, find out home remedies for diabetes – natural remedies for diabetes.

Given Below is a List of -

Home Remedies of Diabetes – Natural Remedies for Diabetes

1. Fenugreek seeds are very potent food for controlling blood sugar levels. Soak half teaspoon of fenugreek seeds overnight, in the morning drink the soaked water along with the seeds on empty stomach.
2. You can also eat one or half teaspoon of fenugreek seed powder on empty stomach to reduce blood sugar levels. Fenugreek seeds are one of the best home remedies for diabetes. The recommended daily allowance of fenugreek seed powder is 6 grams per day.
3. Bitter gourd is really effective for controlling high blood sugar levels. Eat boiled bitter gourd or bitter melon and you’ll certainly get benefitted by it. According to the experts, bitter gourd or bitter melon works as a treatment for diabetes and it is especially very good for Type 2 diabetes.
4. Antioxidant rich grapefruit is a wonder food for controlling diabetes. Grapefruit is important to prevent and cure diabetes. Eat three grapefruits a day to reduce blood sugar levels.
5. Another very effective natural remedy of diabetes is oranges. Eating oranges can help to control blood sugar levels. Consult your doctor to know your carbohydrate count and that’ll determine how many oranges you can have in a day.
6. Eating handful of groundnuts daily improves blood glucose control and blood lipids in people with type 2 diabetes.
7. According to Ayurveda, eating two to three table spoons of black gram with half a cup of bitter gourd juice helps to cure mild cases of diabetes.
8. One of the best home remedies for diabetes is tomato. This non-starchy vegetable stabilizes the insulin production and controls the percentage of sugar in the urine of diabetic patients.
9. Cucumber is an excellent fruit for controlling and balancing blood sugar levels.
10. Add soybeans to your diet as they are very good for controlling blood sugar levels.
11. Eat flaxseeds in you salads, these are great seeds for the diabetics. You can also eat one tablespoon of flaxseeds after every meal to control the blood sugar levels. You should drink lots of water when you eat flaxseeds.
12. According to Indian Traditional Medicine – Ayurveda, drinking one or two glasses of fresh bottle gourd juice in the morning on an empty stomach can cure diabetes.
13. Indian gooseberry is also considered as a good food for controlling diabetes. Soak one Indian gooseberry in a glass of water. In the morning squeeze half of a lemon in the water and drink it on empty stomach. You can also drink Indian gooseberry juice to control blood sugar levels.
14. Curry leaves can slow down the rate of starch-to-glucose breakdown in people with diabetes. Add curry leaves to your meal as these are very good natural remedies for diabetes.
15. Eating fresh garlic cloves can reduce the blood sugar levels. Eat one clove of garlic in the morning on empty stomach to keep your heart healthy and control your diabetes. Garlic is a great home remedy for diabetes.
16. Eating raw onions is highly effective for controlling blood sugar levels. Onion is a natural diabetes cure and like garlic, it contains sulphides which are great for lowering lipids.
17. Fresh apple or green apple is a very good natural remedy for diabetes. Apple contains quercetin which is helpful in lowering blood sugar levels.
18. Cinnamon increases the production of insulin and reduces blood sugar levels. Eating half teaspoon of ground cinnamon before the meal can significantly reduce the blood sugar levels.
19. Chickpeas or Garbanzo beans are very effective for controlling diabetes. American Diabetes Association recommends chickpeas for preventing diabetes. Chickpeas are high in protein and fiber and that’s why they are very helpful in stabilizing blood sugar levels.
20. The list of home remedies of diabetes cannot be completed without mentioning the green tea. Green tea is particularly very good for Type 2 diabetes. It improves insulin sensitivity and reduces the risk of developing Type 2 diabetes.

In addition, oatmeal, spinach, green beans, almonds, olive oil, yogurt and omega 3 fatty acids fish like salmon and tuna are very effective to control diabetes naturally.

Those are the excellent home remedies of diabetes and list 20 natural remedies for diabetes. Eating those foods can reduce blood sugar levels naturally. Remember, diabetes can be treated or prevented by choosing right foods, medications and exercise. So it is important for you to exercise so that you can burn both fatty acids and glucose. This process will improve the production of the insulin. 

Image courtesy of Suat Eman / FreeDigitalPhotos.net

Related and Recommended Foods That Lower Your Blood Sugar Level There are foods that can help to lower blood sugar level. High blood sugar level can be controlled by having right kind of foods. So it’s not only about the drugs but also having a well balanced diet. Low-glycemic foods help to lower the blood sugar level. For the diabetics it is important to choose the right kind of foods, foods high in fiber, to lower the level of glucose in the body. At the same time they should avoid fried foods, foods with lots of fats, creamed foods and the foods that contain high amounts of sugar. Diabetic diet needs to include more of steamed, baked and roasted foods... Read Full Article

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Posted in: Blood Sugar Lowering Foods,Control Blood Sugar Levels,Controlling High Blood Sugar Levels,Diabetes Remedies,Diseases,Home Remedies for Diabetes,Home Remedies of Diabetes,Natural Remedies for Diabetes

Diet for Osteoporosis to Improve Bone Density

Osteoporosis is a disease related to bones and in this condition bones get weaker & very fragile. This disease doesn’t have any strong symptoms, that’s why it is often considered as silent disease. According to the medical studies, osteoporosis can be treated or prevented by having some bone health promoting foods. Food for osteoporosis or diet for osteoporosis plays very significant role to fight osteoporosis. Osteoporosis diet can increase the bone density, reduce the danger of bone loss and thus helps to cure or prevent osteoporosis. But before we proceed any further with osteoporosis diet, let’s find out little bit more about osteoporosis.

What is Osteoporosis? Facts about Osteoporosis

Osteoporosis is a condition of weak or fragile bones and in this disease bones get thin and that’s why they become more susceptible to fractures. In other words, osteoporosis means porous bones, which is a condition of structural deterioration of bone tissue. Any bone of the body can be affected by this disease but spine, hip, and wrist are most susceptible to this disease. Although osteoporosis is very common especially with the older people but you should not take it lightly. Sometimes this disease can become very serious and can lead to other health problems. The exact cause of osteoporosis is unknown but it basically occurs because of bone loss or poor bone density. Osteoporosis affects older people more because when you grow older bone loss goes faster than bone build-up. So, bones get thin, weak and suffer from lack of calcium. That’s why it is important to have right nutrients for keeping your bone healthy. Otherwise as you get older you put yourself at greater risk for osteoporosis.

Because nutrition and osteoporosis are so closely linked that’s why it is important to know about the foods for osteoporosis. So, let’s find out what is osteoporosis diet or diet for Osteoporosis.

Diet for Osteoporosis – Foods for osteoporosis

A diet to maintain bone health should focus on adequate, high quality protein and foods high in vitamins and minerals necessary for bone rebuilding.

Calcium and Vitamin are two most important nutrients for preventing osteoporosis. It is important that you should take these nutrients through foods or supplements. Buts besides these two vital nutrients there are other nutrients which are also very important for bone health. These supporting nutrients are significant part of osteoporosis diet as well. Below is given a list of important nutrients for preventing and treating osteoporosis.

Diet for Osteoporosis – Important Nutrients of Osteoporosis Diet 

• Calcium
• Vitamin D
• High Quality Protein
• Folic Acid
• Vitamin B6
• Vitamin C
• Vitamin K
• Copper
• Zinc
• Magnesium
• Manganese
• Potassium

These are the nutrients which play crucial role in osteoporosis diet. To fight osteoporosis you have to make right and healthy choices so that you can prevent dangerous bone loss. Now, let’s find out the specific foods which are essential parts of osteoporosis diet.

Diet for Osteoporosis – Nutrients and Foods

• Calcium – Calcium is the most important nutrient for osteoporosis. It can be found in great amount in milk, cheese, yogurt and in the soy milk. Calcium can be found in very good amount in some vegetables such as kale, collard greens, Romaine lettuce, spinach, Swiss chard, turnip greens, dandelion greens, beet greens, mustard greens; Sea vegetables and kelp. Other good sources of calcium are wheat bran, buckwheat, sunflower seeds, sesame seeds, fennel, cumin, celery and cloves.

• Vitamin D – It enhances dietary calcium absorption. Most of the Vitamin D we can get by sun exposure. Other than that Vitamin D can also be found in some foods such as egg yolk, salmon, sardine and liver. Milk also contains certain amount of Vitamin D.

• High Quality Protein – High quality protein can be found in skinless poultry, seafood, and lean steak. Eggs are a great source of protein. Also, vegetarian proteins like soy protein (tofu, tempeh, miso & soy nuts), legumes, nuts, beans and whole grains are excellent foods for osteoporosis.

• Folic Acid – Spinach, collard greens, turnip greens, mustard greens and romaine lettuce are excellent sources of folic acid. Different types of beans such as pinto beans, kidney beans, navy beans and garbanzo beans are also very good sources of folic acid.

• Vitamin B6 – Diet for osteoporosis cannot be completed without Vitamin B6 rich foods. Potent Vitamin B6 rich foods are including chicken, tuna, halibut, cod, turkey, potatoes, spinach, sunflower seeds, banana and watermelon.

• Vitamin C – This vitamin promotes formation and cross-linking of structural proteins in bone. There are many foods highly rich in Vitamin C such as papaya, bell peppers, broccoli, strawberries, oranges, cantaloupe and pineapple.

• Vitamin K – Vitamin K attracts calcium to bone tissue. It can be found in dark green leafy vegetables such as kale, spinach, collard greens and turnip greens. It can also be found in wheat, oats and rye.

• Copper – Copper rich foods are Rye, whole wheat, millet; Beans, refried beans; Brazil nuts, cashews, sunflower seeds, almonds, pecans and peanuts.

• Zinc – it is important for bone formation and increasing the action of vitamin D. For zinc mineral look out for pumpkin seeds, sunflower seeds, sesame seeds, scallops, turkey and shrimp.

• Magnesium – Magnesium is another very important mineral for osteoporosis diet. Excellent sources of magnesium include Swiss chard, spinach, mustard greens, blackstrap molasses, halibut, turnip greens, pumpkin seeds, sea vegetables, green beans and collard greens.

• Manganese – Manganese helps to increase the amount of calcium in bones. Excellent food sources of manganese are including mustard greens, kale, chard, raspberries, pineapple, strawberries, romaine lettuce, collard greens, spinach, garlic, summer squash, grapes, turnip greens, eggplant, brown rice, blackstrap molasses, maple syrup, cloves, cinnamon, thyme, black pepper, and turmeric.

• Potassium – Potassium can be found in spinach, crimini mushrooms, fennel, eggplants, tomatoes, banana, raisins, chard and Brussel sprouts.

Above mentioned extensive list of bone healthy foods is very important for fighting osteoporosis. But diet for osteoporosis is not only about what should be eaten but also what should not be eaten or should be ignored.

Osteoporosis – Foods to Avoid

• Refined Carbohydrates
• Trans Fats
• Alcohol
• High Sodium
• Soda
• Smoking
• Processed Foods

Osteoporosis can occur to both men and women. But women are more likely to develop osteoporosis. Remember, after age of 30 it is very important to maintain healthy bone and bone density. Because after 30 bone remodelling becomes much slower and that may lead to osteoporosis. Diet for osteoporosis plays crucial role in the prevention and treatment of this disease. But along with osteoporosis diet you need to be physically active and should do regular weight-bearing exercise such as walking and jogging. Weight-bearing exercise helps you to build and maintain healthy bones.  If you are suffering from osteoporosis then consult your doctor for appropriate medication as well.

Image courtesy of Suat Eman / FreeDigitalPhotos.net

Related and Recommended Best Foods for the Bone Health: How to Make Your Bones Stronger Find out the best foods for the bone health. Which foods make your bones strong and healthy? Physical exercise and a well balanced diet can make the bone stronger. Two most important nutrients for bone health are calcium and Vitamin D. Check out the foods which are rich in calcium, Vitamin D and other bone healthy nutrients... Read Full Article

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Posted in: Diet for Osteoporosis,Diseases,Facts about osteoporosis,Food for osteoporosis,Foods for osteoporosis,Nutrients for osteoporosis,osteoporosis,Osteoporosis diet,Osteoporosis foods to avoid