Osteoporosis, a disease caused by a decrease in bone density and ability to regenerate until the bones become porous. Some people say osteoporosis is porous bones.
Now, this disease can be experienced by anyone, not just older people. Many factors cause young people to develop osteoporosis, one of which is a lack of nutrition needed by bones. Apart from that, consuming too much caffeine and alcohol.
Quoting Medical News Today, nutrients such as calcium, vitamins D, C, & K, magnesium, potassium, folate and carotenoids can help reduce the risk of osteoporosis.
These nutrients can be obtained from fruit. In the research ‘Dietary Approaches for Bone Health: Lessons from The Framingham Osteoporosis Study’ it was said that people with a high intake of fruit and vegetables will have a lower potential for bone loss.
Here are 4 fruits that are good for bones and can prevent the risk of bone loss early on.
1. Papaya
Papaya contains around 182 mg potassium and 20 mg calcium/photo: pexels.com/any lane
Papaya is a tropical fruit that is rich in potassium content. According to FoodData Central, the potassium content in 100 grams of papaya is 182 mg.
Consuming adequate amounts of potassium will be very helpful in increasing calcium absorption in the bones and reducing calcium excretion through urine. Through the role of potassium, bones will not break easily and lose their density (osteoporosis).
The research entitled ‘The Effects of High Potassium Consumption on Bone Mineral Density in a Prospective Cohort Study of Elderly Postmenopausal Women’ also says that consuming foods rich in potassium will help prevent osteoporosis, especially in elderly women.
It is known that the amount of calcium content in papaya fruit itself is around 20 mg. Meanwhile, the vitamin C and magnesium content is 60.9 grams and 21 grams.
2. Avocado
Vitamin K in avocados helps in forming the protein osteocalcin/photo: pexels.com/vanessa loring
Just like papaya, avocado is also rich in potassium. However, the amount of potassium in 100 grams of avocado is higher than papaya, namely around 485 mg.
It is known that at least a day the body needs 3,500 mg of potassium. This amount is the dose recommended by the WHO (World Health Organization). However, daily potassium requirements really depend on health conditions. Some studies also say that daily potassium intake may vary between countries.
Apart from containing potassium, avocados also contain high levels of calcium, magnesium, phosphorus and vitamin K. About 12 mg, 29 mg, 52 mg, and 21 µg respectively.
Vitamin K plays a role in forming the protein osteocalcin. In the process of bone hardening, osteocalcin will bind with calcium and other minerals to regulate the shape and size of the bones.
So what if the body lacks vitamin K? If vitamin K levels in the blood are low, bone density will decrease and result in an increased risk of bone fractures.
3. Banana
Consuming 100 grams of banana fulfills 10 percent of the DV of potassium the body needs/photo: pexels.com/vanessa loring
Banana is a fruit that has many types and distinctive flavors, for example Ambon banana, milk banana, and plantain.
One medium-sized banana or around 100 grams contains 358 mg of potassium. This content is equivalent to 10 percent of the Daily Value (DV) of potassium needed by the body. Several other nutrients contained in one banana include 5 mg calcium and 27 mg magnesium.
The mineral magnesium has benefits that are no less important in maintaining and protecting bones from loss. According to the National Institutes of Health (NIH) entitled ‘Magnesium’, an adult’s body contains around 25 grams of magnesium, of which 50 to 60 percent is found in bones and the rest in soft tissue, muscles and body fluids including blood.
Several studies have revealed that low levels of magnesium in the body will have a high impact on the risk of bone loss.
4. Pineapple
Pineapples contain 47.8 mg of vitamin C/Photo: Freepik.com
One of the fruits that contain low calories but high nutrition is pineapple. This fruit is rich in vitamin C and calcium. The content of vitamin C and calcium in 100 grams of pineapple is 47.8 mg and 13 mg.
As we know, calcium plays an important role in the growth, development and maintenance of bones. According to Medical News Today, 99 percent of the calcium in the body is found in the bones and teeth. Calcium will be easily absorbed when consumed together with protein. That is why children in their growing period are advised to consume milk.
Meanwhile, according to American Bone Health, vitamin C also plays a role in maintaining healthy gums and bones. It is known that vitamin C is useful in the production of collagen, a protein that is part of bone structure. Some studies have also linked increased vitamin C levels to greater bone density.
Those are 4 fruits that can help reduce the risk of osteoporosis. Those four fruits are easy to get, right? What kind of fruit is good for bone health, please comment below!
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