Healthy Eating for Osteoporosis

Healthy eating for osteoporosis involves consuming phytoestrogen-rich foods that may decrease menopause symptoms including hot flashes and night sweats and also helping prevent osteoporosis. 

Calcium and magnesium in foods

Calcium 
The body needs calcium and it's generally better to consume calcium from foods rather than supplements. The best-absorbed calcium sources are green, leafy vegetables, legumes, and seeds. 

The World Health Organization recommends 400 to 500 milligrams of calcium per day for adults. 

The United States RDA has much higher recommendations due to factors that have been known to cause calcium loss such as the consumption of meat and salt, use of tobacco products, and physical inactivity. Current recommendations range from 1,200 to 1,500 milligrams of calcium per day. 

Healthy eating for osteoporosis involves vegetables, legumes, and seeds which have many advantages over dairy products. Dairy products aren't necessarily healthy eating for osteoporosis because they contain animal protein and also has lower levels of magnesium. 

Healthy Eating for Osteoporois

Vegetables and legumes contain antioxidants, complex carbohydrates, fiber, and iron. Vegetables tend to have very little fat and no cholesterol. 

Calcium is more efficiently absorbed from vegetables than from dairy products. 

Also, calcium treatment for osteoporosis is important for other health factors related to hormonal and neuromuscular activities in the human body. 

Magnesium 
Magnesium plays an important role in healthy eating for osteoporosis because it helps with bone metabolism and is also important for calcium regulation. As much as 50 percent of magnesium in the body is found in bones. 

Many researches are now saying that magnesium deficiency is common, and a big part of developing osteoporosis. 

If levels of magnesium become depleted, bone growth stops. Magnesium deficiency also affects the production of vitamin D, and thereby promotes osteoporosis. 


Healthy Eating for Osteoporosis - Calcium and Magnesium Rich Foods



Calcium and Magnesium in Foods Calcium
(mg)
Magnesium
(mg)
barley 17 35
beet greens 164 98
broccoli 72 37
brown rice 20 84
brussel sprouts 56 31
butternut squash 46 22
chickpeas 80 79
collards 226 32
dried dates 57 62
dried figs 275 110
green beans 58 31
kale 94 23
kidney beans 50 80
lentils 38 71
lima beans 32 81
molasses 172 43
mustard greens 104 21
navel greens 52 13
navy beans 127 107
oatmeal 163 42
okra 101 91
pinto beans 82 94
rhubarb 348 29
raisins 71 48
soybeans 175 148
tofu 131 37
turnip greens 197 32
vegetarian baked beans 127 81
white beans 191 134
SOURCE: USDA Nutrient Database  

Nutritional Supplements for Osteoporosis

Vitamin K
Bone contains significant amounts of vitamin K. Low levels of vitamin K have been found in the blood of those with osteoporosis and also in postmenopausal women. 

Vitamin K supplements have been shown to increase the process of calcium crystal formation. In controlled trials, people with low bone density given large amounts of vitamin K showed an increase in bone density after six months, and decreased bone loss after one year. 

Broccoli is healthy eating for osteoporosis because it's a great source of vitamin K, as are leafy greens, legumes, and soybean oil. 

Manganese
Manganese is a trace mineral, which is required for bone mineralization and the formation of connective tissue in cartilage and bone. 

You need to be careful with manganese supplementation because it's toxic in high doses. The RDA is between 15 and 20 milligrams. 

Good sources of manganese include oatmeal, beans, pineapple fruit and juice, peanuts, pecans, rice, spinach, sweet potato, and whole wheat bread. 

Zinc
Zinc is important for the formation of collagen. Zinc helps with vitamin D. Zinc levels have been found to be low in elderly people with osteoporosis. 

Zinc is found in whole grain products including wheat bran and germ, brewer's yeast, and pumpkin seeds. 

Copper
Copper is needed for normal bone synthesis and is important in strengthening connective bone tissue. 

Copper is found naturally in liver, leafy vegetables, shellfish, grains, legumes, and spirulina. 

Strontium
Strontium is a trace mineral that plays an important role in bone remodeling. Strontium tends to migrate to sites in bone where active remodeling is taking place. 

Boron 
Boron plays an important role in bone building and strength. Boron influences the functions of calcium, magnesium, vitamin D, and phosphorus. 

Supplementation of boron has shown to help with estrogen replacement in women. 

Supplementing boron has been linked to providing arthritis relief. 

Boron is found in leafy vegetables, sea vegetables, avocados, legumes, and nuts. Some wines contain boron. 

Silicon
Silicon is important for skin, hair, and the formation of connective tissue, bone, and cartilage. 

Silicon combines with calcium at highly concentrated sites where bones grow. Silicon is found in hard, unprocessed grains, and vegetables. Cabbage, parsnips, asparagus, olives, and radishes contain silicon providing healthy eating for osteoporosis. 

Herbs for menopause, horsetail and oatstraw teas are excellent sources of silica. 

Betain 
Betain is an acidifying agent for the entire gastrointestinal system that increases the absorption of bone building nutrients and is found in specific supplements. 

Vitamin A and Vitamin C
Vitamin A and Vitamin C are important for making collagen which keeps bones flexible and strong. 

Vitamin E
Vitamin E may help increase bone resorption and also may help reverse free radical damage in bone. 


Healthy Eating for Osteoporosis

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