 we plan accordingly, we can enjoy an osteoporosis nutrition plan that will meet the supply our bones need to stay strong.
Role of nutrition in preventing osteoporosis: Calcium and vitamin D
Role of calcium
Calcium is stored within our bones. Bone density refers to the amount of calcium and other minerals within your bones. This, too, can decrease over time. Recommended calcium is about 1,200 milligrams a day which, as mentioned, can come from the foods we eat.
Getting enough calcium may be problematic for some who have allergies or intolerances to dairy, but there are many other food options which can still help you fulfill your daily dose of calcium.
Calcium also aids in the function of muscles, nerves and cells.
Best food sources for calcium
There is a wide variety of food rich in calcium. Some high-calcium food options are:
- Collard greens
- Bok choy
- Turnip greens
- Baked beans
- Ice cream
- Calcium-fortified juices and cereals
As you can see, there are many different options when it comes to boosting your calcium intake. Enough, actually, to build an effective osteoporosis diet plan.
One word of caution though. A recent study done by researchers at the Johns Hopkins University School of Medicine in Baltimore states that “excess calcium in the form of supplements may harm the heart and vascular system”. However calcium in dietary form is not a problem.
So remember, if you want to strengthen your bones do it naturally with dietary calcium, instead of putting your body at risk with calcium pills/syrups/capsules.
Role of vitamin D
Vitamin D works hand in hand with calcium to ensure your bones stay healthy and strong. Vitamin D aids in the absorption of calcium, so even though you’re taking in enough calcium, without vitamin D you may not be getting all of its benefits. Lack of vitamin D can also lead to bone loss and lower bone density.
Currently, adults over 50 should have 800 to 1,000 international units (IU) a day of vitamin D. This number may be different for some but should not exceed 4,000 IU, according to the Institute of Medicine.
Best food sources for vitamin D
You’ve likely heard that sunlight can provide us with vitamin D. But the sun may not always be accessible, especially during winter months. Unless you live close to the equator, here are the foods you can enjoy to boost your vitamin D:
- Fortified juices, cereals and other beverages
- Egg yolks
Effective ways to include calcium and vitamin D in your osteoporosis diet plan
Now that you are aware of the recommended doses of calcium and vitamin D, as well as their role in bone health and the foods rich with them, it’s time to put together your osteoporosis diet plan.
You have endless options when it comes to creating dishes that contain foods that help osteoporosis, but below are three recipes that can help kick-start your diet plan.
From breakfast to lunch to dinner, these meals incorporate foods that help osteoporosis and aid in osteoporosis prevention.
So why not begin your osteoporosis diet treatment today?
Daily recipes for your osteoporosis prevention diet
Breakfast: Avocado Toast
- 1/2 avocado
- Juice of 1/2 lemon
- 1/2 teaspoon smoked paprika
- Salt to taste
- 2 slices sprouted grain bread, toasted
Mash together the avocado, lemon juice, paprika and salt. Spread onto the toast and enjoy. Serves 1.
Lunch: Black Bean, Spinach and Mushroom Burrito
- 1 can black beans, drained and rinsed
- 1 clove garlic, minced
- 1/2 red onion, minced
- 2 oz. raw baby spinach
- 1 lb. mushrooms, cleaned, stemmed and sliced
- 1 tablespoon olive oil
- 1 1/2 cups cooked brown rice
- 6 extra-large whole wheat tortillas
- Salt and pepper to taste
- Guacamole, salsa, sour cream and shredded cheese (use as many as you want)
- Heat 1 tablespoon of olive oil in a medium sauce pan. Sauté the onion and garlic until soft and add the mushrooms. Cook until tender, and add the black beans until heated through. Add spinach to cook until just wilted. Season with salt and pepper.
- Assemble the burritos by layering brown rice, beans and the mushroom-spinach mixture. Add guacamole, sal