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A diet for osteoporosis should be rich in calcium, which is the main mineral that forms bone mass and can be found in foods such as milk, cheese and yogurt, and vitamin D, which is present in fish, meat and eggs, in addition to other minerals such as magnesium and phosphorus. Vitamin D increases the absorption of calcium and phosphorus in the intestine, helping to strengthen bones, preventing and fighting osteoporosis.
Osteoporosis is a chronic disease that has no symptoms, being discovered in general he alth control and prevention exams or in cases of bone fractures that occur spontaneously. This disease is more common in women, especially after menopause, and increases the risk of bone fractures.
The diet for osteoporosis should be done with the guidance of a nutritionist, to complement the treatment indicated by the orthopedist or general practitioner. Therefore, it is important to consult the doctor so that tests are requested that identify the levels of calcium and vitamin D in the body and, thus, the most appropriate treatment can be indicated.
A proper diet for those with osteoporosis should be diversified and balanced, containing foods rich in:
Calcium is essential to strengthen, increase resistance and maintain he althy bones, so to help prevent and fight osteoporosis, you should include foods rich in calcium in your diet that include milk and its derivatives, such as cheeses and yogurts. In addition to dairy products, foods such as sardines, almonds, salmon, tofu, broccoli, arugula, kale and spinach also bring good amounts of calcium.Check out the complete list of foods rich in calcium.
To improve calcium absorption by the intestine, you should avoid consuming foods that contain oxalic acid in their composition, such as spinach or rhubarb, or that contain phytate such as wheat and rice bran, soy, lentils or beans at the same time, for example, as they reduce the absorption of calcium. In addition, foods rich in fat also reduce the absorption of calcium from the diet, and consumption should be avoided together with foods rich in calcium.
On the other hand, foods rich in vitamin D improve the absorption of calcium by the intestine, which helps in strengthening bones and helps in the treatment of osteoporosis.
Usually, the recommended amount of calcium is 1000 to 1200 mg per day for adults, but it can vary according to each person, requiring guidance from a doctor or nutritionist to make a balanced and individualized diet.
Watch the video with nutritionist Tatiana Zanin about diet rich in calcium:
2. Vitamin D
Vitamin D is important for increasing the absorption of calcium and phosphorus by the intestine, and may help in the prevention and treatment of osteoporosis.
Foods rich in vitamin D include fish such as salmon, sardines and herring, cod liver oil, eggs and beef, for example. However, the biggest and best way to produce enough vitamin D for the body is to sunbathe daily for 20 minutes, as the sun's rays stimulate the production of this vitamin in the skin.
If vitamin D levels are already low or when osteoporosis has already set in, your doctor may recommend calcium and vitamin D supplements. See the benefits of calcium and vitamin D supplementation for osteoporosis.
Magnesium is an important mineral for bone he alth and strengthening, and can be a good ally in the prevention and treatment of osteoporosis.
This mineral is present in pumpkin seeds, sesame, linseed, chestnuts, almonds, peanuts and oats, for example, it acts by converting vitamin D into its active form, because only then will it act properly in the body.
The recommended amount of magnesium per day is 310 to 320 mg for women and 400 to 420 mg for men.
Phosphorus is another important mineral to help strengthen bones, being very useful in the prevention and treatment of osteoporosis and can be found in foods such as milk, cheese and yogurt, meat, cereals, brown rice, eggs, nuts and fish.
The recommended amount of phosphorus for adults is 550 mg per day and to improve the absorption of phosphorus by the intestine it is important to also consume foods rich in vitamin D.
What to avoid
In the diet for osteoporosis, you should avoid consuming foods that decrease the absorption of calcium in the intestine or that increase its excretion by the kidneys, through the urine, such as:
- S alt and foods high in sodium such as cubed meat, sausage, sausage, ham, frozen ready-to-eat and fast food;
- Caffeine, present in coffee, black tea, green tea and soft drinks;
- Oxalic acid and phytate, found in chocolate, wheat germ, nuts, beans, spinach, tomato and Swiss chard;
- Butter and fatty meats, as excess saturated fat reduces the absorption of calcium in the body;
- Excess protein, found mainly in meat, fish and chicken.
Excess protein increases the elimination of calcium in the urine and can reduce its absorption in the intestine, as proteins are normally present in foods that are also rich in iron, a mineral that competes for calcium to be absorbed in the intestine. Check out the complete list of foods rich in iron.
Osteoporosis Diet Menu
The following table provides an example of a 3-day menu to improve osteoporosis:
|Meal||Day 1||Day 2||Day 3|
|Breakfast||1 glass of milk + 2 slices of wholemeal bread with egg and cheese||1 natural yogurt + 1 tapioca with egg||1 cup of coffee with milk + egg omelet with cheese|
|Morning snack||1 banana + 10 chestnuts||1 glass of green juice with kale||1 apple + 20 peanuts|
|Lunch/Dinner||4 spoons of rice + 2 spoons of beans + 100 g of lean steak + green salad with olive oil||sardine pasta with tomato sauce + sautéed vegetables with pumpkin seeds and olive oil||chicken soup with vegetables|
|Afternoon snack||1 plain yogurt + 1 tablespoon honey + 2 tablespoons granola||1 small cup of coffee + 1 roasted banana + 1 roasted cheese beech||1 cup oat avocado smoothie|
Thus, foods that can reduce calcium absorption, such as meats and beans, should be consumed separately from foods rich in calcium, especially milk and dairy products. See 3 other foods to strengthen bones.