Osteoporosis Day is observed every year on October 20th. It serves as a vital reminder of the significance of bone health worldwide. On this day, awareness is raised about osteoporosis, a condition characterised by weakened bones, making them fragile and more prone to fractures.
A key aspect of preventing and managing osteoporosis lies in maintaining a balanced and nutritious diet. Adequate intake of calcium, vitamin D, and other essential nutrients is crucial for bone density and strength. A diet rich in dairy products, green leafy vegetables, fortified foods, and supplements as necessary, can play a pivotal role in controlling osteoporosis, promoting healthier bones, and enhancing overall well-being.
Speaking to the editorial team of Onlymyhealth, renowned orthopaedic surgeon Dr. Parag Sancheti of Sancheti Hospital in Pune emphasises the importance of specific vitamins and minerals in maintaining joint and bone health. Here is what he shared with us.
Dietary Measures Vital For Strengthening Bones
1. Vitamin B3, B6, and B12
"Vitamins B3, B6, and B12 are essential for joint and body health, and their inclusion in your diet helps prevent arthritis. Good sources include milk, yoghurt, cheese, whole grains, cereal, legumes, chickpeas, bananas, spinach, and potatoes," Dr Sancheti said.
Also Read: 5 Liquid Diet Tonics to try to Beat the Weather Blues Faster
2. Vitamin B12
"For vegetarians, vitamin B12 can be obtained from almonds and milk, or through supplements like Methylcobalamin if needed. A daily tablet is recommended," he added.
3. Vitamin D
Vitamin D plays a vital role in calcium absorption and can be acquired from sunlight, as well as from foods like milk, cheese, butter, fortified milk, cereal, and fatty fish.
4. Antioxidants
Antioxidants protect cartilage and are crucial for maintaining healthy bones and joints. Foods rich in antioxidants include carrots, garlic, lemons, tomatoes, walnuts, black grapes, apples, onions, and turmeric.
Also Read: 5 Liquid Diet Tonics to try to Beat the Weather Blues Faster
5. Minerals
Adequate mineral intake, including calcium, phosphorus, magnesium, iron, zinc, and copper, is vital for bone health, muscle function, and hormone synthesis. Magnesium, in particular, is essential for bone health and joint pain.
6. Weight Management
Managing weight is crucial, as excess weight places strain on joints. Knee osteoarthritis is more prevalent among the obese population. Effective measures include moderate exercise and a calorie-deficit diet for weight loss.
7. Seasonal Fruits and Vegetables
Natural food sources for collagen include citrus fruits, berries, garlic, red onions, tomatoes, capsicums, almonds, and leafy greens.
8. Essential Nutrients
"Essential nutrients for bone and joint health encompass Omega-3 fatty acids, calcium, magnesium, vitamins C and D, and collagen. Additionally, ginger can alleviate osteoarthritis pain, while turmeric has anti-inflammatory properties," Dr Sancheti concluded.
