Diet to Fight Osteoporosis
The relationship between diet and health is beyond doubt. A balanced diet that includes all kinds of food as fresh as possible, is essential to maintaining overall health and, in the case of the bones, certain foods act as true protectors; are milk (preferably skim), the eggs, oily fish, nuts, legumes, green leafy vegetables and fruits.
The bone is not a static, but is subject to constant renewal and remodeling of bone tissue that composes it. So that during the process in which the bone is growing accumulating more bone mass density possible is essential to give all the nutrients you need, calcium being obviously a major.
Despite its importance, the Hispanic Foundation for Osteoporosis and Metabolic Bone Diseases (FHOEMO) recognizes that the daily intake of this mineral is well below the recommended dose.
Calcium intake, especially during the growing period is essential to ensure the maximum amount of bone mass, and the best quality. Calcium cannot act alone, that must be accompanied by other nutrients such as vitamins A and D, minerals such as phosphorus, potassium or magnesium.
Recommended daily intake of vitamins and minerals for strong bones, healthy and prevent osteoporosis
• Calcium: 1000-1500 mg / day
• Phosphorus: 800-1200 mg / day
• Magnesium: 280-350 mg / day
• Potassium: 2,000 mg / day
• Vitamin A: 900 mcg / day
• Vitamin D: 1.25 to 2.5 mcg / day
• Vitamin K: 65-85 mcg / day
These nutrients are in:
• Calcium: dairy products, sardines in oil, egg yolks, almonds, hazelnuts, spinach, soy, anchovies, shrimp, ice cream, beans, octopus, oysters, nuts, white beans, lima beans, clams, mussels, cockles.
• Phosphorus: preserved fish, shrimp, chicken, eggs, yogurt, almonds, sunflower seeds, chickpeas, beans, cheese, rice, soy.
• Magnesium: sunflower seeds, almonds, peanuts, chickpeas, soy beans, peas, hazelnuts, pistachios, walnuts, corn, chocolate, barnacles, bread, lentils, crayfish, shrimp, spinach, cod.
• Potassium: green leafy vegetables, cod, crab, ham, tomato, carrot, pepper, eggplant, apple, peach, melon, banana, strawberry.
• Vitamin A: liver, carrots, spinach, margarine, butter, egg, white fish, apricots, cherries, broccoli, spinach, tomato.
• Vitamin D: canned oily fish, tuna, bonito, mackerel, sardines, anchovies, egg, prawns, and margarine.
• Vitamin K: cabbage, spinach, sunflower seeds, cauliflower, lettuce, liver, lamb, veal, chicken, chocolate, almonds, hazelnuts.
The importance of an alkaline on diet
Osteoporosis is closely associated with acidosis produced by the type of food (excess animal proteins, fats, refined carbohydrates, preservatives and other additives) and the lack of alkalizing foods (vegetables and fruits). It is important not to abuse the animal proteins and replace them from some vegetables and have a high content of calcium, better absorption than calcium from milk.
Vegetables and other foods high in alkaline minerals are necessary for deacidifying the body, alkalize the blood and maintain a balanced pH. It is strongly recommended that the body tissues, especially blood, have a slightly alkaline pH. Typically, people who eat lots of meat and many proteins as well as those suffering from rheumatic problems and osteoporosis, often have blood and tissues slightly acid. The bone, which is the body's alkaline reserve par excellence, yields calcium through the body to compensate for the acidification and balance body pH. That is, we are taking calcium to bone.
With proper nutrition can prevent acidification body. Especially since the 40 is important to remove food and habits that are considered toxic because they acidify the body, such as excess meat, alcohol, coffee and snuff. Also plenty of salty food is not advisable to and that a diet too rich in sodium (salt content) is greatly increased calcium excretion in the urine.
But in addition to calcium, we must pay attention to our diet lacks an adequate supply of vitamins, especially of the most important in preventing osteoporosis, vitamin K and vitamin D to help calcium absorption as When they are fixed to the bone.
