Combat Osteoporosis With Healthy Diet

Thanks to the advancement in medical science, we now know a lot about bone diseases in general and Osteoporosis in particular. Osteoporosis usually results from loss of bone density and tissue. While it is normal to gradually lose bone density as you age, osteoporosis leads to aggravated depreciation in bone health. Fortunately, we now know how to lower the risk of contracting the condition by taking a diet rich in nutrients.

Calcium   

Your bones need calcium. The body uses up calcium every day. If the supply is not replenished regularly, your bones will gradually become weak, and thus more susceptible to Osteoporosis.

Your body cannot produce calcium. Thus, it is important to eat calcium-rich foods regularly. Remember to include at least 1200 mg of calcium daily if you are above the age of 50. Sadly, most people get only half of the required calcium from their diet. 

Dairy foods like milk, cheese and yogurt are the most prominent sources of calcium. Dairy foods

with low fat and water content contain greater concentration of calcium. Such foods also contain phosphorus, which the body needs in order to absorb the calcium efficiently.

If you suffer from lactose intolerance, then you should remember to include green leafy vegetables. They contain 150 to 270 mg of calcium per serving. Other important sources of calcium are

• Sardines
• Almonds
• Calcium-fortified orange juice 

Protein

Adequate intake of protein is also essential for bone health. The most prolific sources of protein are:

• Dairy products
• Meats, fish and poultry
• Beans and peas
• Eggs

Other nutrients

Vitamin D is necessary for the proper absorption of calcium in your bones. Thus, it should be included in your diet as well. The daily recommended dose of vitamin D is 800 to 1000 IU per day. Other minerals like magnesium, zinc, copper, iron, vitamin A and vitamin C are also needed in preventing bone loss.

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