The diet for osteoporosis has to be rich in calcium, present in foods like milk, cheeses and yogurt, and vitamin D, which is in fish, meat and eggs. Vitamin D increases the absorption of calcium in the intestine, and calcium is the main mineral forming bone mass.
Osteoporosis is a chronic disease that does not show symptoms, being discovered in examinations of control and prevention of general health. It is more common in women, especially after menopause, and increases the risk of bone fractures.
What to eat
The proper diet for osteoporosis should contain:
Calcium
The main foods rich in calcium are milk and its derivatives, such as cheeses and yogurts. In addition to the dairy products, they also bring good amounts of calcium foods like sardines, almonds, salmon, tofu, broccoli, arugula, kale and spinach.
D vitamin
Vitamin is necessary for proper absorption of calcium in the intestine, being present in foods such as salmon, cod liver oil, egg and sardines. However, the biggest and best way to produce sufficient vitamin D for the body is to sunbathe daily for 20 minutes, as the sun's rays stimulate the production of this vitamin in the skin.
However, if your vitamin D levels are already low or when osteoporosis is already in place, your doctor may recommend supplements based on calcium and vitamin D.
Magnesium
Magnesium is an important mineral for converting vitamin D into its active form, since only then will it act properly in the body. Magnesium is present in the seeds of pumpkin, sesame, linseed, nuts, almonds, peanuts and oats, for example.
What to avoid
On the other hand, in eating for osteoporosis one should avoid consuming food that decreases the absorption of calcium in the intestine or increases its excretion by the kidneys through the urine, such as:
- Salt and sodium-rich foods such as meat cubes, sausage, sausage, ham, frozen ready-made food and fast food;
- Oxalic acid and phytate, present in chocolate, wheat germ, nuts, beans, spinach, tomato and chard;
- Butter and fatty meats, because excess saturated fat reduces the absorption of calcium in the body;
- Proteins in excess, present mainly in meat, fish and chicken.
Excess protein increases the elimination of calcium in the urine and can reduce its absorption in the intestine because normally proteins are present in foods that are also rich in iron, a mineral that competes for calcium to be absorbed in the intestine. Caruru is a plant rich in calcium, see its benefits here.
Osteoporosis Diet Menu
The following table provides an example of a 3-day menu to improve osteoporosis:
| Meal | Day 1 | Day 2 | Day 3 |
| Breakfast | 1 glass of milk + 2 slices of whole wheat bread with egg and cheese | 1 natural yogurt + 1 tapioca with egg | 1 glass of coffee with milk + egg omelette with cheese |
| Morning snack | 1 banana + 10 nuts | 1 glass of green juice with cabbage | 1 apple + 20 peanuts |
| Lunch dinner | 4 coleslaw + 2 coleslaw + 100 g lean steak + green salad with olive oil | sardine pasta with tomato sauce + sautéed vegetables with pumpkin seeds and olive oil | Chicken soup with vegetables |
| Afternoon snack | 1 natural yogurt + 1 tablespoon of honey + 2 cabbage of granola | 1 small cup of coffee + 1 roasted banana + 1 beech roasted cheese | 1 glass of avocado vitamin with oats |
Thus, foods that can reduce the absorption of calcium, such as meats and beans, should be consumed separately from foods rich in calcium, especially milk and dairy products. See 3 other foods to strengthen bones.
In addition, the practice of physical exercise is also very important to keep bones strong, know other tips watching the video:
