Osteoporosis
Author: Nia Rouseberg
Time for reading: ~1
minutes
Last Updated:
August 08, 2022
CHAPTERS (Table Of Contents)
- Here Are Some Options On How To Improve And Diversify Your Menu:
- Other Foods You Should Include In Your Diet To Prevent The Development Of Osteoporosis And Improve Your Health:
- If You Don't Like Dairy Products, Try The Following Tips That Allow You To Increase Your Calcium Intake Without Causing An Upset Stomach:
An important prevention against osteoporosis is proper nutrition in both men and women. It is believed that the disease mainly affects women
In addition to sports, an important prevention against osteoporosis is proper nutrition , both for men and women. It is believed that the disease mainly affects women, but this is not entirely true, although the delicate half is more predisposed.
The reason for the development of osteoporosis is the decrease in bone density. As the porosity and fragility of the bones increase, so does the risk of fractures. To prevent the onset of the disease, try to take more calcium, the required daily amount for adults (19 - 50 g) is 1000 mg and up to 1200 mg for those over 50.
Consume more milk and dairy products (cheese, yogurt, cottage cheese), milk-based dishes. Other products rich in calcium are: tofu, broccoli, canned salmon and sardines with bones.
Thanks to calcium, bones retain their strength, in addition, it protects the internal organs. When the element is deficient, you lose strength, the bones become more fragile and more susceptible to fractures.
Here are some options on how to improve and diversify your menu:
- When eating breakfast with oatmeal, prepare it with milk, not water. Drink more orange juice enriched with calcium;
- Eat yogurt instead of dessert, drink fresh milk instead of soda, and add cheese to the sandwiches;
- For lunch, make tomato soup (or eat tomatoes), pasta with cheese, milk. For dessert - milk-based pudding or frozen yogurt.
Other foods you should include in your diet to prevent the development of osteoporosis and improve your health:
- Whole grains - brown rice, oats, corn, buckwheat, wheat, rye;
- Vegetables - broccoli, carrots, spinach, lettuce, onions, celery, green beans, artichokes, zucchini, cucumbers, asparagus, black and red pepper, Brussels sprouts, tomatoes;
- Legumes - peas, lentils, beans, chickpeas, soybeans, black beans;
- Nuts and seeds - sunflower and pumpkin seeds, sesame;
- Water - 8 glasses a day.
If you don't like dairy products, try the following tips that allow you to increase your calcium intake without causing an upset stomach:
- Use milk when making hot chocolate, mashed potatoes, oatmeal and soups;
- Replace meals between main meals with fruit salad with yogurt;
- For cooking, use plain low-fat yogurt instead of cream, mayonnaise or cream cheese;
- Make pies stuffed with broccoli, Chinese cabbage and tofu.