Tips for preventing osteoporosis and increasing calcium intake from non-dairy sources

You can add vegetables to soups, casseroles and fries:

Tips for preventing osteoporosis and increasing calcium intake from non-dairy sources

You can add vegetables to soups, casseroles and fries:

Use vegetables such as kale, curly kale, turnips, dandelion, mustard, beets, broccoli and cabbage. Season your meals with garlic, basil, thyme, mint and rosemary to add more nutrients to your meals.

Eat dark leafy vegetable salads:

Try Romaine lettuce, Arugula, lettuce, watercress, and red leaf lettuce. Avoid iceberg lettuce because it has little nutritional value.

Add more vegetables to your meals:

Try vegetables such as asparagus, fresh peas, broccoli, cabbage, okra and buckwheat.

Make a salad or sandwich with canned fish:

Make canned fish, such as sardines or pink salmon, in salads or sandwiches.

Use legumes as an important part of your meal:

Use legumes in various soups and stews. These are considered the protein part of meals. Try tofu, tempeh, cowpea, black beans and other legumes. You can also use Edamame or green soybean for a snack.

Start your day with oats:

Have a complete breakfast with oats. You can also use cinnamon with it.

Use nuts and seeds such as almonds and sesame seeds as a snack:

You can also add these nuts to the oats you eat for breakfast.

Eat sandwiches made from whole grain breads.

Beyond calcium; Other nutrients for bone health

When it comes to bone health and preventing osteoporosis, calcium alone is not enough. There are other vital nutrients that allow the body to absorb calcium and use the calcium it consumes.

Magnesium

Why it matters

Magnesium helps the body absorb and retain calcium and helps maintain bone strength and prevent osteoporosis. Since the body cannot store enough magnesium, you need to make sure that there is enough magnesium in your diet.

How much do you need?

Adult men need 400-420 mg of magnesium daily and adult women need 310-320 mg of magnesium daily (for women, this amount should be higher during pregnancy).

How to add more magnesium to your diet?

Magnesium in nuts (especially almond kernels), seeds (pumpkin seeds, sesame seeds, flax seeds, sunflower seeds), whole grains, seafood, legumes, tofu and many vegetables (including spinach, leaf beets, squash), turnip, mustard greens, broccoli, seafood, cucumbers and celery). Reduce sugar intake as it causes magnesium excretion.

2- Prevention of osteoporosis with vitamin D.

Why it matters

Vitamin D helps the body absorb calcium and regulate calcium in the blood.

How much do you need?

Up to the age of 70, 600IU (international unit) is required daily. 800IU required for over 70 years.

How to add more vitamin D to your diet?

Exposure to sunlight helps the body produce vitamin D. Spend at least 15 minutes in the sun every day and add rich sources of vitamin D to your diet. These sources include milk, eggs, cereals, butter, Kaymak, fish, shrimp and oyster.

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