16/09/2021
Osteoporosis is a progressive disease affecting bone density and quality which increases the risk of fracture. According to Osteoporosis Foundation, 1 in 3 women and 1 in 5 men are at risk of osteoporotic fracture, with spine, hip and wrist fractures the most common. The causes of osteoporosis are multi factorial and affected by genetic, environmental and hormonal factors. However there are some modifiable lifestyle factors that play invaluable in osteoporosis prevention, including physical activity and wholefoods dietary approach.
Interesting paper published in EFORT Open Reviews examined the evidence from twenty trials by evaluating the role of whole foods on osteoporosis and bone health. Vitamin D and calcium are well recognised important nutrients for bone health, however it is little known about the roles that other components of our diet can play. The major findings from this paper included:
⭐️ Fruits 🍎 and vegetables provide phytochemicals and essential micronutrients that are important for bone remodelling.
⭐️ Dried prunes have shown emerging evidence to maintain bone health by providing ample amounts of vitamin K, potassium, manganese, copper and boron.
⭐️ authors found that daily consumption of 50 grams of prunes could aid in reduction of bone fractures risk among of postmenopausal women with osteopenia.
⭐️ Iron, copper and selenium play important role as well, hence we should be aiming to eat well-balanced and varied diet throughout our lifespan, especially during sensitive windows of bone turnover.
Wide range of nutrients are needed for bone health and not just vitamin D or calcium. Furthermore phytonutrients and bio active compounds found in whole foods also play important role in bone 🦴 health. Hence wholefood approach is seems to be safe way to prevent osteoporosis.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5508855/
