8 Best Foods To Prevent Osteoporosis /Put Them In Your Diet

 2-Green peas. are very high in vitamin K, a nutrient which indirectly activates osteocalcin, a major protein in bone which ancors calcium molecules. 

They're also high in vitamin B6 and folate, two nutrients that inhibit homocysteine, a dangerous molecule that can prevent collagen from forming a proper bone matrix. 

Fresh green peas are always preferable to frozen or canned.

3-Broccoli. A highly alkalizing vegetable, broccoli is high in magnesium, calcium, vitamin K, folate and vitamin B6. 

It's also high in vitamin C which significantly improves calcium's absorption. For bone health, broccoli truly has it all.

4-Lettuce. tends to get a bad wrap in the nutrition world because its high water content and low nutrient content rate it low on the nutrient density scale. 

However, lettuce contains the trifecta of nutrients essential to healthy bones - calcium, vitamin K1 and boron.

5-Oats.While oats, like all grains, aren't alkalizing, they do provide a host of mineral components essential for bone health. 

Steal cut are preferential to rolled as they have less air exposure and are less likel to be rancid. 

"Instant" oatmeal should be avoided due to risk rancidity and all the junk additives.

6-Lemons. Despite being acidic on the pallette, lemons have an alkalizing effect on the body when eaten. 

They are high in trace minerals needed for bone maintenance and are high in vitamin C which increases calcium absorption. 

7-Parsley. High in vitamin K and folate, parsley is one of many leafy greens that will help maintain bone health. 

Vitamin K1 (found in vegetables) prevents the overactivity of osteoclasts, the cells that break down bone to release minerals into the blood. 

Probiotics, the friendly bacteria in the digestive tract, convert some vitamin K1 into vitamin K2 which activates osteocalcin, the major protein in bone which is what anchors the calcium molecules in bone.

8-Nuts. A good source of protein and magnesium, which both ensure strong bone mass, can be found in nuts, Curley says.

One 2010 study out of Barcelona, Spain also found that eating nuts, along with a high intake of calcium, is associated with protection against bone demineralization.

9-Salmon. You already know how good salmon is for you. But do you know exactly why it’s so good? Salmon packs a healthy dose of vitamin D, a mighty nutrient that helps the body absorb and process calcium.

Other foods full of vitamin D: egg yolks, mushrooms, and tuna. Eat a variety of foods with vitamin D every day.

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Sources

https://www.endocrineweb.com/conditions/osteoporosis/4-foods-osteoporosis-prevention?page=3

http://www.huffingtonpost.ca/2011/09/21/foods-prevent-osteoporosis_n_974429.html?

https://globalnews.ca/news/3866929/7-foods-that-will-keep-your-bones-healthy/