How To Eat Against Osteoporosis?

Author: Nia Rouseberg Time for reading: ~1 minutes Last Updated: August 08, 2022

Prevention of osteoporosis should begin in childhood, paying special attention to nutrition. What are the foods that provide the nutrients needed by the bones?

P arva part of the material can be found here .

Magnesium contributes to the absorption of calcium from the intestines and bones. It improves the nervous and muscular system, participates in the synthesis of proteins and acids, as well as in the metabolism of minerals. Per kilogram of body weight, it is necessary to take 4.5 g of magnesium, an amount that can be obtained through sesame seeds, bananas, cabbage, buckwheat, cheese, seeds, peanuts. Vitamin D, C and B6 improve the absorption of magnesium. However, only a third of the amount of mineral we ingest is absorbed by the body.
In childhood, magnesium deficiency leads to rapid fatigue, tremors.

Phosphorus is a mineral that is involved in energy production and builds cell membranes. Hard cheese, egg white, pumpkin seeds, oatmeal, pork and beef liver, ripe beans, beef, beef, milk, sesame seeds, whole grain bread, walnuts, poultry - all these products are rich in phosphorus. Rarely, a deficiency of this trace element can occur.

Intake of enough other minerals such as copper, selenium, boron, zinc, manganese, vitamin C and D also contributes to calcium absorption.

The deficit of the copper leads to demineralisation of bones, since this trace element involved in the synthesis of female sex hormones that slow the development of osteoporosis. Boron is involved in calcium metabolism and produces estrogen and is therefore important for menopausal women.

Selenium is a trace element responsible for the body's recovery. It increases immunity at the expense of the amount of leukocytes. It is found in seafood, wheat, cabbage and garlic.

Zinc is involved in the bone matrix, which is why it is important to consume meat, legumes and eggs.

Manganeseis valuable for the whole organism because it participates in the transmission of nerve impulses. It is found in green vegetables, green tea, bulgur.

Vitamin D3 , which is formed under the influence of sunlight, increases calcium absorption by 50%. However, it is synthesized by the body in childhood and adolescence, in adults it is necessary to take when necessary.

Foods that are unsuitable for osteoporosis prevention are canned meat, fatty foods and sugar.

How To Eat Against Osteoporosis?

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