Tips for preventing osteoporosis and increasing calcium intake from non-dairy sources (2)

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

3- Phosphorus

Why it matters?

Phosphorus, along with calcium, helps build bone. But you have to keep the balance. High levels of phosphorus cause the body to absorb less calcium and can even be toxic.

How much do you need?

For adults 70 mg daily

How to add more phosphorus to your diet?

Phosphorus-rich sources include dairy products, fish (such as cod, salmon, tuna), chicken and rooster meat, lentils, nuts and whole grains.

4- Prevention of osteoporosis with vitamin K.

Why it matters?

Vitamin K helps regulate calcium in the body and build strong bones.

How much do you need?

Adult men need 120 mg daily and adult women 90 mg daily.

How to add more vitamin K to your diet?

With daily consumption of one or more servings of broccoli, Brussels sprouts, dark leaf lettuce, cabbage or curly kale get the amount of vitamin K you need daily.

5- Vitamins C and B12

New research shows that vitamins C and B12 play an important role in bone health and the prevention of osteoporosis. Eating foods rich in vitamin C helps prevent osteoporosis and bone loss. Rich sources of vitamin C include citrus fruits such as oranges and grapefruits, strawberries, kiwis, mangoes, Brussels sprouts and green bell peppers.

Studies have found a link between vitamin B12 levels, bone volume and osteoporosis. Sources rich in B12 include seafood (such as salmon, haddock, canned tuna), milk, yogurt, eggs and whey cheese.

Other tips for having strong bones and preventing osteoporosis

In addition to adding calcium-rich foods to your diet, you can also reduce the amount of calcium lost. You can do this by reducing your intake of foods that reduce calcium stores.

Salt:

Excessive salt intake can cause calcium loss and bone fractures. Cut down on packaged foods, fast foods and processed meats that are high in sodium. Use herbs and spices to flavor food instead of salt.

Caffeine:

Drinking more than 2 cups of coffee a day can cause calcium loss. The amount of calcium lost has a significant effect on the elderly with low calcium levels. Reduce this effect to some extent by drinking coffee with milk.

Alcohol:

Alcohol blocks the absorption of calcium and upsets the body's calcium balance in several ways. For this reason, it is recommended that you avoid alcohol.

Soft drinks:

To balance the phosphate of non-alcoholic beverages (such as lemonade, soft drinks and syrups), the body supplies calcium from the bones, which is excreted later. Use calcium-rich water or orange juice instead.

Source: www.hidoctor.ir