Being diagnosed with osteoporosis is not the end of the life. You can handle it with care and attention. The problem osteoporosis is very common in women and can be handled by osteoporosis diet for women.
Osteoporosis is a medical term that is given to the condition of the bones. In osteoporosis, bones start deteriorating. This condition results in weekend bones, as the bone mass decreases eventually. In such medical condition, the formation of bones becomes slower as compared to the original one that results in porous bones. This disease is also called silent disease because the symptoms of this disease are not apparent.
Thankfully, there are number of simple and easy ways to fight against this silent disease. And one of the best ways is food for osteoporosis. Diet plays a very important role in preventing this medical condition. Osteoporosis and diet are closely related to each other. All you need to do is to just plan a diet for osteoporosis patients. Apart from this, physical exercise is also must for the strengthening of the bones.
So, are you ready to know what kind of diet is best for osteoporosis patients? What are you waiting for? Let’s go and give a read to this post!
Ideal Osteoporosis diet should contain the following:
Protein
Lack of protein is one of the main causes of osteoporosis. Protein is very important for the strong and healthy bones. Lack of protein always results in weak and brittle bones. So, an ideal osteoporosis diet should always contain protein rich foods. For women, consumption of 46 gm protein in a day is ideal. There are many foods which are rich in protein and also very good for your bone health. Eggs, yogurt, skinless chicken, milk, cheese, pork tenderloin and turkey are some of the foods that are very rich in protein. So, include this food in your diet plan and be happy!
Calcium Intake
As we all know that calcium is very necessary for the strong bones. And lack of calcium always results in bones which are week and prone to factures very often. So, doctor always advise to include calcium rich fruits in the diet to fight osteoporosis. If you are below 50 1000 mg of calcium is more than enough for you, but if you have crossed the age of 50 then you will have to increase your calcium intake. 1200 mg of calcium is required after the age of 50.the best foods that help you to increase calcium intake are orange, lemon, and almonds. No-fat milk, yogurt, green leafy vegetables, fatty fish, cheese and so on.
Vitamin D
If you take calcium rich foods to fight osteoporosis and do not include Vitamin D source in your diet then it would not work at all. For absorbing calcium, Vitamin D is must. And if you are a vegetarian, the only source of Vitamin D is sunlight. Spend 10 to 20 minutes in sunlight for at least thrice a week. It helps to overcome Vitamin D deficiency an also prevents the risk of silent disease. And if you are non-vegetarian, many options are open for you! You can go for fatty fish, liver, mea, egg yolk are the best sources of Vitamin D.
Fruits and Vegetables
Vegetables and fruits are highly rich in many nutrients such as potassium, magnesium, Vitamin K and so on. And all these nutrients are very essential for the bones health. So, to combat osteoporosis, increase the intake of fresh vegetables and fruits in your diet. 2 serving bowl of fresh fruits and vegetables in an intake in osteoporosis diet for women.
Hope, you are clear with the diet for osteoporosis patients. So, follow this diet plan rigorously, be healthy and have strong bones!