Nutrition in osteoporosis
We give you the appropriate dietary guidelines that help change the modifiable risk factors of osteoporosis, in order to prevent or control your symptoms, especially with the intake of calcium or vitamin D.
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The main objective of the treatment of osteoporosis is to avoid bone fractures. For this, before the diagnosis of the disease, it is advisable to increase the calcium intake and adapt the vitamin D :
Increase calcium intake
For this, it will be necessary to increase the consumption of foods rich in calcium , such as dairy products and their derivatives . Other interesting foods to consider for their contribution in calcium are almonds, chickpeas, bivalve molluscs and green leafy vegetables such as Swiss chard and spinach. It is likely that the doctor also advises the use of calcium supplements, such as calcium carbonate or calcium citrate. Although the recommended intake of calcium in adulthood is between 800 and 1000 mg of calcium per day, it is advised that the postmenopausal woman consume between 1000 and 1300 mg of calcium daily.
The absorption of calcium can be altered in a positive way by a low intestinal pH, the intake of fats and lactose or an increase in calcitriol in the blood. Calcitriol is the active form in which vitamin D is found in the body, and is also used in the form of a drug to treat low calcium levels.
However, there are factors that can reduce the absorption of calcium, such as certain types of gastritis , vitamin D deficiency, high intestinal pH, excessive consumption of dietary fiber , presence of oxalates and phytates in the diet and excess phosphorus , among others. . For this, the consumption of between 2 and 4 daily servings of dairy products and derivatives (better skimmed) is basic.
Adequate intake of vitamin D
Vitamin D is essential in the absorption of dietary calcium. The recommended intake of vitamin D for the general population is between 400 and 800 IU daily. When it comes to people over 65, this recommendation increases to 800 IU. Food sources of vitamin D are scarce: whole milk products and blue fish are the main dietary sources to obtain it, along with eggs (yolk) and supplemented foods such as breakfast cereals, margarine and soy drinks.
Boquerones, pescado azul Blue fish is a rich source of vitamin D, essential for the absorption of dietary calcium.
However, this vitamin is able to form on our skin during sun exposure, so sun walks in older people with osteoporosis are fundamental to their bone health.
Below is the calcium and vitamin D content of some of the foods to be included in the diet for the prevention and treatment of osteoporosis:
Calcium(mg) Vitamin D(UI)
- 1 glass of milk (250ml) 282.5 traces
- 1 glass of milk enriched with calcium and vitamin D (250ml) 400 8
- 1 yogurt 171.25 traces
- 125g of cottage cheese 748.75 traces
- 40g semi-cheese 306 4.48
- 1 tablespoon of milk powder (10g) 94.3 one
- 20g of butter 10.4
- 20g of margarine 64
- Small blue fish
- Canned anchovies (4-5 steaks) 54 112
- Herring (1 unit of 60g aprox) 30 456
- Sardines in tin (100g) 407 220
- Egg yolk (1 unit) 27.4 36
- Veal liver 9.6