by Osteoporosis is a disease characterized by the loss of density and quality of the bones, which become brittle and break easily, especially those of the hip, spine and wrist, according to Medline Plus, the website of the National Library. of Medicine of the United States.
“Bone is a living tissue in constant renewal. On the one hand, new bone is formed (bone formation) and, simultaneously, old bone is destroyed (bone resorption)”, specifies the Clínica Universidad de Navarra.
When the body begins to experience this disease, the bones become more porous, increasing the number and width of the cells that exist within them. They appear thinner and more fragile, and are less resistant to trauma, fracturing easily, specialists say.
The decrease in bone mass in its early stages does not present symptoms. But once osteoporosis weakens the bones, some signs may become apparent, such as back pain, caused by a fractured vertebra; height loss over time; a hunched posture, and bones that break easily, according to information from the clinical research institute Mayo Clinic.
In this sense, the Urgente 24 portal recommended the consumption of a fruit that is good for the bones for many reasons, starting with its calcium content.
This is the orange, which for every 100 grams, there are 40 milligrams of calcium, 3% of the recommended daily calcium requirement.
However, 100 grams of fortified orange juice provides 11% of the recommended daily calcium requirement.
This fruit is also recommended because it is rich in vitamin C, which is necessary for the bones. Like vitamin D, vitamin A, vitamin B and vitamin K.
Other favorable foods
The list of bone-friendly foods is long and includes the following.
- Blue Fish: Salmon, mackerel, herring, tuna, sardines, anchovies, sea trout, swordfish and eel are fish that provide a series of nutrients that are favorable for bone structure. Its importance for health is due to its high level of omega-3 fatty acids, which prevents the elimination of calcium through the urine, improving its absorption.
- Proteins: They are vital for the good condition of the bones, since they are one of its main components. In addition, they help prevent muscle wasting and, in this way, reduce the risk of falls and fractures. For this reason, although without abusing it, it is convenient that they are present in sufficient quantity in the diet, the Cinfasalud portal specifies.
- Fruits and vegetables: Foods such as spinach, onion, garlic, cabbage, basil, coconuts, figs, apples, pears, mangoes, bananas, avocados, and oats provide a significant amount of calcium.
