Osteoporosis Diet,Dairy Food for Healthy Bones

Osteoporosis is caused by many factors, the dominance of oestrogen to progesterone, the leaching of calcium from the bone due to excessive protein consumption and deficiency of calcium, vitamin D, magnesium, vitamin C, silica, zinc, boron and phosphorus in the diet, which are all vital for healthy bone growth. One of the crucial things, that is easy and imperative and plausibly make a great impact of your bone’s health, consists of taking the right osteoporosis diet. Calcium-Rich Food

Fighting osteoporosis means maintaining a healthy amount of calcium in your bones. Always make sure that calcium is in the black if you do not want to deal with bone loss later in your life. To do this, you need around four servings of calcium-rich vegetables and low-fat dairy products. Cheese, yogurt, spinach and collards are some of the stuffs that are rich in calcium.

However, it is important to note that people who are in their adult years experience rising levels of lactose intolerance; this means, older people have become increasingly unable to digest most dairy products. To compensate, older people can source their calcium needs from food such as soy products, seaweeds, broccoli, salmon and several types of beans. These items can well answer for your daily calcium needs without giving you upset stomach.

Protein-Rich Food

Protein is important for the bone-building process in your body. And the best sources of protein are meat, fish and poultry. The body needs about two ounces of protein each day; this translates to about six ounces of fish, chicken, or red meat; and the keyword here is lean meat!

Potassium: It is an important mineral for bone health and may help neutralize harmful effects of protein-rich diets. Good sources of potassium include bananas, prunes and oranges; and vegetables consisting of carrots, alfalfa, spinach, lemon, mushrooms, avocados, broccoli, and potatoes.

Magnesium: Its sources include spinach, potatoes, sole beets and nuts. Phosphorous, zinc and boron, which are crucial for bone health, are present in fruits and vegetables. Eat more fiber to prevent osteoporosis Again by lowering cholesterol, you can improve the density of your bones. Lower your cholesterol by eating more fiber. Most people do not eat enough fiber. The best fiber to eat is in bran, fruits and vegetables – oat bran, rice bran citrus fruits, apples, figs, beans, strawberries, etc. Fats

Citracal Calcium Citrate - Calcium with Vitamin D

Omega 3 and 6 fatty acids which are found in fish oil and evening primrose oil if taken in large doses increase the absorption of calcium from the gut like vitamin D does. Not only do they increase calcium absorption but they also reduce calcium loss in the urine. PUFAs prevent the abnormal deposition of calcium in soft tissue and increase calcium levels in bones. PUFAs can help with the bone loss at menopause.

Garlic, onions and eggs

These foodstuffs are rich in sulfur, which we require for healthy bones as well as connective tissue.

Eat less salt to prevent osteoporosis

Eat less salt since salt and calcium compete to get absorbed in the small intestine. If you eat too much salt, calcium will not get absorbed and will be flushed into the colon and out your body. When salt gets into your blood, it attracts water. This causes your kidney to flush this excess water out as urine. When you urinate more than normal, you will be flushing out calcium and minerals that your body needs.