Osteoporosis diet and nutrition. Diet and nutrition plays a vital part in making our bones strong and healthy and in the prevention and treatment of osteoporosis. A nutrition diet rich in calcium is recommendable for people with osteoporosis. Most adults should consume 1,500 milligrams of calcium per day to maintain a healthy bone density. Below is the list of foods that are rich in calcium; you may start to consider them in your diet.
| Food | Calcium per cup serving (mg) | |
| Sardines | 375 |
|
| Yogurt | 350 |
|
| Fruit Juice | 300 |
|
| Nonfat Milk | 300 |
|
| Swiss cheese | 270 |
|
| Spinach | 245 |
|
| Cheddar cheese | 205 |
|
| Chickpeas | 200 |
|
| Baked beans | 155 |
|
| Tofu | 150 |
|
| Broccoli | 136 |
|
| Carrots | 100 |
|
| Cooked beans | 100 |
|
| Almonds | 80 |
|
| Cottage cheese | 78 |
Although your diet may be rich in calcium, this may not be readily absorbed by your system to prevent and treat osteoporosis. The body needs vitamin D to absorb it. Unfortunately as you grow old enough for osteoporosis to become a significant health threat, you start having trouble getting enough vitamin D. Food sources of natural vitamin D are as follows and should be included in your diet.
- Diet rich in Low-fat and nonfat dairy products
- Diet to include saltwater fish such as;
- Sea bass
- Halibut
- Tuna
- Herring
- Sword fish
- Sunlight ( 15 minutes sunlight exposure per day)
When we talk about osteoporosis, magnesium, manganese, vitamin K, and boron are hardly heard of. But studies have shown that these vitamins and minerals are essential in bone building and in the prevention and treatment of osteoporosis. It has been found out that people with osteoporosis have low levels of these vitamins and minerals in their blood
The minerals manganese and magnesium compliments vitamin D in moving calcium to your bones. Eating a diet rich in these minerals may help improve your bone densityand thus help in the treatment and prevention of osteoporosis. Foods that are rich in these minerals are as follows and should be included in your diet.
Foods rich in Magnesium
- Seeds,
- Soybeans
- Wheat germ
- Seafood
- Dairy items
Foods rich in Manganese
- Nuts (hazelnut, pecans),
- Avocado
- Oatmeal
Vitamin K is another vitamin that helps in the treatment and prevention of osteoporosis. Vitamin K activates osteocalcin, a protein that holds calcium in place in the bone matrix. Food sources of vitamin K that shoud be included in a diet are;
- Spinach
- Broccoli
- Green cabbage
- Tomatoes
Boron is another essential substance that helps in the treatment and prevention of osteoporosis. Boron activates estrogen and vitamin D. Foods that are rich in boron and should be included in your diet are;
- Carrots,
- Applesauce
- Broccoli
- Pears
- Cherries
The Phyto factor in the prevention and treatment of osteoporosis. Research has shown that compounds that are called phytoestrogens increase bone mineral density. Foods that are rich in phytoestrogens include tofu and other soy products (except soy sauce) as well as beans and should also be included in the diet.
Avoid sugar and salt. Sugar increases the excretion of calcium to the urine, this means that instead of being absorbed by your bones it is taken out of your body. Salt is found to have an effect in calcium loss. For every 500milligrams of salt you consume, you lose 10 milligrams of calcium. So lick your sweet tooth goodbye and trim down in your salt.
The best alternative in the prevention and treatment of osteoporosis is to embrace vegetarianism. Nutrition coming from eating vegetables are most helpful against osteoporosis. Vegetarians are of lower risk to develop osteoporosis than to an average American. Vegetarians eat less protein and less phosphorous, a bone-robbing mineral. Vegetarians are also found to have a good balance of acid-base level in the blood.
