Tips for preventing osteoporosis and increasing calcium intake from non-dairy sources
Why is it important?
Phosphorus along with calcium helps to build bones. However, you have to strike a balance. Too much phosphorus causes the body to absorb less calcium and can even be toxic.
For adults, 70 mg daily
How to add more phosphorus to your diet
Sources rich in phosphorus include dairy products, fish (such as cod, salmon, tuna), chicken and rooster, lentils, nuts and whole grains.
4- Prevention of osteoporosis with vitamin K
Why is it important?
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 need 90 mg daily
How to add more vitamin K to your diet
Get your daily dose of vitamin K by consuming one or more servings of broccoli, Brussels sprouts, dark leaf lettuce, Curly kale, or Cabbage.
5- Vitamin C and B12
New research has shown that vitamin C and B12 play an important role in bone health and 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 mass and osteoporosis. Rich sources of B12 include seafood (such as salmon, small fish oil, canned tuna), milk, yogurt, eggs, and cottage 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 you lose. You can do this by reducing your intake of foods that deplete calcium stores.
Consuming too much salt can cause calcium loss and bone fractures. Reduce your intake of packaged foods, fast food, and processed meats that are high in sodium. Use herbs and spices instead of salt to flavor food.
Drinking more than 2 cups of coffee, a day can cause calcium loss. The amount of calcium lost has a significant impact on older people with low calcium levels. Reduce this effect to some extent by drinking coffee with milk.
Alcohol prevents the absorption of calcium and disturbs the calcium balance in the body in several ways. For this reason, it is recommended to avoid alcohol consumption.
To balance the phosphate in soft drinks (such as lemonade, soda, and syrup), the body obtains calcium from the bones, which is then excreted. Instead, use calcium-rich water or orange juice.
Translated by: Bita Sayadi