By Maddie Mills, Student Nutritionist Did you know that 52 million Americans struggle with some form or low bone density or osteoporosis? Osteoporosis is a disease of low bone density in which the bones weaken and grow porous. Old bone is also not able to be replaced with strong healthy bone in the body. Ultimately, a person suffering from osteoporosis will be at high risk for severe bone breaks and fractures. Keep reading to learn how to maintain your own bone health throughout college, and to build healthy habits to hopefully prevent osteoporosis in the future. Image source: The Vegan Society Osteoporosis Prevention in Young AdultsOsteoporosis, which means "porous bones," occurs when calcium in the bone is absorbed quicker than it is replaced (AAOS). This decreases the bone density, making bones much weaker and prone to fractures. Because loss of bone density is a natural part of aging, it is important to take preventative measures early to avoid speeding up the process and minimize the risk of severe fractures, such as spine and hip.
Nutrition & Bone Health
Dietary Sources of Key NutrientsCalcium: Dark leafy green vegetables (kale, broccoli, spinach), dairy, salmon, tofu, whole grains, and calcium-fortified cereals/beverages Vitamin D: Sunlight, fatty fish, organ meats, fortified milk, egg yolks Magnesium: Bananas, avocado, chickpeas, spinach Phosphorus: Dairy, poultry, red meat, legumes Vitamin K: Dark leafy green vegetables, cruciferous vegetables (brussels sprouts, broccoli, etc.) Vitamin A: Carrots, squash, kale, spinach, tomatoes, red bell pepper Vitamin C: Citrus. bell peppers, cauliflower, strawberries, tomatoes Check out September's Issue of The Tasteful Terp!Also, feel free to check out this great infographic from the International Osteoporosis Foundation!
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