The osteoporosis diet should be rich in calcium, found in foods such as milk, cheese and yogurt, and vitamin D, found in fish, meat and eggs.Vitamin D increases calcium absorption in the gut and calcium is the main one.mineral that forms bone mass.
Osteoporosis is a chronic, symptom-free disease discovered during general health prevention and control tests, is more common in women, especially after menopause, and increases the risk of bone fractures.
Foods suitable for osteoporosis should contain
The main calcium-rich foods are milk and its derivatives, such as cheese and yogurt; In addition to dairy, they also provide good amounts of calcium-based foods such as sardines, almonds, salmon, tofu, broccoli, arugula, kale and spinach.
Vitamin is necessary for the correct absorption of calcium in the gut, being present in foods such as salmon, cod liver oil, eggs and sardines; However, the best and greatest way to produce enough vitamin D for your body is to sunbathe every day.for 20 minutes, as the sun’s rays stimulate the production of this vitamin in the skin.
However, if vitamin D levels are already low or osteoporosis already exists, your doctor may recommend calcium and vitamin D supplements.
Magnesium is an important mineral to convert vitamin D into its active form, as only then will it act properly in the body; magnesium is found in pumpkin, sesame, flax, chestnut, almond, peanut and oat seeds, for example.
On the other hand, in foods for osteoporosis, it should be avoided to consume foods that decrease the absorption of calcium in the intestine or increase its excretion by the kidneys, through the urine, such as:
Excess protein increases calcium removal in the urine and can reduce its absorption into the gut, as proteins are usually present in foods also rich in iron, a mineral that competes for calcium to be absorbed by the gut.in calcium, see its benefits here.
The following table shows an example of a 3-day menu to improve osteoporosis:
For example, foods that can reduce calcium absorption, such as meat and beans, should be consumed separately from calcium-rich foods, especially milk and dairy products.See 3 other foods to strengthen your bones.
In addition, the practice of physical exercise is also very important to keep the bones strong, learn other tricks by watching the video: