Osteoporosis is a disease characterized by asymptomatic reduction of bone mass. When this happens, that is, when the bone mass decreases, the structure of the bone deteriorates; there is no more mechanical support and fractures with minimal traumas occur.
This disease appears more frequently in postmenopausal women and in elderly people of both sexes.
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The alternatives for an appropriate intake of calcium in the daily diet and that therefore does not involve a consumption of calories and excess fat are:
- Dairy products and their derivatives. Because it is low-fat, its fat content (and therefore caloric content) is lower, without its calcium dose being lower. It usually happens that its calcium content is equal or greater.
- Fish (sardines with their skeleton), dried fruits, legumes and broccoli are important sources of calcium.
- Add skim cheeses (white spreads or soft cheeses) to salads, steamed vegetables, soups, purees, matches, etc,
- Use skim milk as a cooking medium for cornmeal, rice, baked fish, white sauces, soups, etc.
The 10 tips to prevent osteoporosis:
- Ingest enough calcium with a balanced diet
- Ingest enough vitamin D ,
- Do not perform "starvation diets",
- Exercise periodically,
- No Smoking,
- Control caffeine intake , excess salt , protein and phosphorus ,
- Do not eat foods with excess plant fibers ,
- Limit the consumption of cola beverages,
- Moderate the consumption of alcohol ,
- Avoid medications that decrease bone mass.
Calcium deficiency
Studies on animals showed that diets low in calcium or high in phosphorus produce a generalized decrease in bone mass.
On the other hand, it is advisable to ingest 800 mg of Calcium per day in women between 25 and 45 years of age ( see table ), and up to 1200 mg / day between 10 and 25 years may be required to achieve peak bone mass. . These amounts can be reached with appropriate diets, which will prevent osteoporosis through proper nutrition.
The risk factors, also known as decalcifying factors, that exist and that must be taken into account because they do not allow the correct assimilation or use of calcium in the body are:
- The consumption of alcohol ,
- The exaggerated consumption of proteins ,
- Zinc supplements,
- Oxalic acid / phytic acid,
- Exaggerated fiber consumption,
- Ingesting excess salt,
- Caffeine ,
- The consumption of tobacco and
- The sedentarismo.
The 10 best foods to prevent osteoporosis
Diet and sedentary lifestyle favor the appearance of osteoporosis. But the key is not to increase the consumption of dairy, as is often recommended.
Our bones are a living tissue that constantly absorbs or releases calcium, as the body needs. Osteoporosis arises when the body is not able to produce enough bone or reabsorbs too much, and this is heavily influenced by diet.
Basically our bones are formed by calcium , proteins, including collagen, water and other minerals such as magnesium and phosphorus. Certain vitamins such as K2 and D help fix calcium in the bone.
On the other hand, excess sugar and protein, refined foods, coffee, alcohol and salt can cause bone loss.
10 foods rich in calcium to prevent or stop osteoporosis
Traditionally we have been told that to strengthen our bones we have to increase our consumption of dairy products. The problem with dairy products is that in addition to calcium, they have a lot of phosphorus. This is essential, but in excess it competes with calcium and prevents it from being properly fixed in the bones. That is, dairy products are not only dispensable, but can also be counterproductive.
But calcium is not only in dairy. The vegetable diet is ideal for osteoporosis. There are plant sources of calcium that are better assimilated than dairy products.
1. Black sesame
These seeds are rich in antioxidants and calcium , the mineral most needed for bones.
Ideally, 2 tablespoons a day. You can make tahini and use it in countless sweet and salty preparations.
2. Kombu seaweed
It has abundant vitamins and minerals, like most sea vegetables, and is ideal for enriching soups and broths. You can also cook cereals and legumes with a slice to make them more digestive.
Add a dry piece, about 2 fingers, to all your broths and cooking cereals and legumes.
3. Almonds
Nuts contain high levels of calcium , especially almonds. You will take more advantage of its nutrients if you activate them by previously soaking them in water.
Take 1 handful a day, preferably with a pre-soak of 8-12 hours in water to activate them.
4. Azuki beans
Traditional Chinese Medicine advises them together with black soybeans to strengthen bones , for their proteins and antioxidants. Well cooked they are very digestive and introduce variety in the diet.
Take them 2-3 days a week, boiled with vegetables or in the form of pate.
5. Col kale
Cabbages in general are especially rich in high availability calcium . The kale, in addition, is very versatile: you can make it steamed, marinated in salad or in the form of dehydrated chips, for example.
We recommend that you take 4-5 leaves every day, in broths, salads, chips or any other variation.
6. Orange
Taking frequently foods rich in vitamin C, such as orange, favors the formation of collagen, necessary for the formation of bone .
Take one or two oranges, 5-6 days a week.
7. Walnuts
They are a good source of omega-3. These fatty acids influence the activity of bone-forming cells, which can reduce the risk of fractures .
1 handful of nuts a day, raw as is or with a previous soak to make them more digestive.
8. Dates
They are very nutritious. Eat two a day, for example of the tasty variety Medjoul, provides minerals, proteins and vitamins that favor the formation of bone tissue and the proper functioning of the body. They also satisfy the need for candy at any time.
Taking 2-3 a day will help prevent osteoporosis.
9. Whole grains
They are much more nutritious than the refined versions. Some provide more protein than others, and all will be more digestive if soaked in mineral water for 8 hours and cooked with kombu seaweed.
Take them 3 times a week, introducing variety.
10. Spinach
They are rich in vitamin K2, another vitamin that is involved in the formation of bone . In addition, green leaves in general contain a large amount of calcium and minerals necessary for bone tissue .