Painful and stiff joints are very common symptoms of rheumatology arthritis. It is one of the common forms of arthritis that affect people. Many people do not know that rheumatology arthritis can make bones weak and increases the risk of fracture. This is mainly because rheumatology symptoms can increase the risk of developing osteoporosis, a common bone disease that makes your bones porous.
According to many studies conducted over the years, we can easily prevent osteoporosis and improve bone health by taking calcium-rich foods. This is because calcium plays a major role in increasing and maintaining your bone strength.
Here are some of the calcium-rich foods that you can eat for ensuring healthy and strong bones.
Yogurt is packed with calcium and other nutrients that can improve your bone health. You will get around 30% of your daily requirement of calcium from just one cup of yogurt. Many studies have linked increased yogurt consumption to improved metabolic health and lower risk of type 2 diabetes and heart disease.
One ounce of parmesan cheese, a common variety of cheese, provides around 33% of your daily calcium requirement. You should note that your body can absorb calcium easily from dairy products when compared to plant sources. In addition to improving your bone health, consuming cheese can also help in lowering heart disease risk.
Beans And Lentils
Both beans and lentils are very common in almost all plant-based diets. In addition to calcium, beans, and lentils also provide high amounts of zinc, fiber, protein, folate, iron, potassium, and magnesium. You will get around 244 mg of calcium from a single cup of cooked wing beans. Studies have also found that taking beans and lentils regularly can help in lowering LDL cholesterol levels.
Leafy Green Vegetables
Leafy greens like spinach, kale, etc. have a good amount of calcium that can help in strengthening your bones. You will get around 266 mg of calcium from just one cup of cooked collard green. You should note that some leafy greens contain oxalates that will bind with calcium and making it less available for your body.
When compared to other nuts, almonds have the highest amount of calcium. You will get around 8% of your daily calcium requirement from just one ounce of almonds. It is also a great source of fiber, which is very helpful in improving your digestive health. The vitamin E present in almonds is a powerful antioxidant that can help in preventing oxidative damage to the cells.