Osteoporosis in the daily diet requires the following:
• Dairy products are a high-quality source of calcium, such as milk, which contains approximately 100 – 120 mg calcium per 100 ml. The daily consumption of 300 – 500 ml of milk meets part of the human calcium demand. Yogurt is also a good option, and besides calcium, it also benefits the intestinal health of the fungus.
• Bean products are rich in calcium, such as tofu, which is about 127 mg per 100 g. The soybean also contains a certain amount of calcium, which can be supplemented by regular consumption.
• The calcium content of shrimp and shellfish is high in seafood. Calcium content of up to 62 mg per 100 grams of shrimp can increase calcium intake at a suitable level. Access to vitamin D:
• Eat more vitamin D-rich food, such as fish, especially deep-sea fish, such as salmon and tuna. The vitamin D content per 100 grams of salmon is approximately 112 – 125 international units. In addition, a certain amount of vitamin D is contained in yolk, and a few eggs are duly eaten per week.
• Proper tan and skin synthesis of vitamin D. It is recommended that the sun be tanned for 15 – 30 minutes each day during periods other than sunlight (e.g. before 10 a.m. and after 4 p.m.) and that the face, arm, etc. be exposed, but that the sun not be burned.
Protein supplements:
• Skinned meat is a source of high-quality protein, containing approximately 20.3 grams per 100 grams of pork. Chicken, beef, etc. are also good options, and they contain essential amino acids for the human body, which can contribute to muscle strength and benefit bone health.
• Beans and nuts are highly protein-rich, approximately 36 g protein per 100 g black beans and 21.15 g protein per 100 g almonds. They also contain nutrients such as unsaturated fatty acid. Other nutrients:
Magnesium is important for bone health, and green leaves and vegetables such as spinach and broccoli contain magnesium. Per 100 grams of spinach contains approximately 79 mg magnesium, which is regularly consumed with guaranteed intake.
Vitamin K helps maintain the calcium balance in the bones and is rich in green leaves and vegetables and beans. Approximately 870 ug of vitamin K per 100 grams of beans.
Reduce ingestion of high salt, sugar, and fat foods because excessive salt increases calcium excretion, and high sugar and fat foods can lead to increased body weight and bone burden. At the same time, overdrinking of alcohol and coffee, alcohol and caffeine can affect calcium absorption and bone metabolism.
Osteoporosis patients should avoid the following types of food:
High-saline foods — pickled foods (e.g. pickles, salted fish, salted meat). High salt diets increase calcium from kidneys and increase human calcium loss. For example, an additional loss of about 40 – 60 mg of calcium per ingestion of 2.3 g sodium (equivalent to 6 g salt). The large and chronic consumption of such food can have a negative impact on bone health.
High sugar food — including candy, sweet drinks, cakes of all kinds. Ingestion of high sugar foods is prone to blood sugar fluctuations, which can lead to increased inflammation responses in the body, while increasing the risk of physical obesity. Obesity causes greater stress on the bones and can have adverse effects on endocrine and metabolic effects, indirectly affecting bone density.
High-fat food — for example, fried food (fried chicken, fries), animal oil, animal internal organs (past, brain). High-fat food, on the one hand, may cause weight gain and, on the other, affect calcium absorption. Also, certain animals contain more phosphorous in their internal organs, and an imbalance in the calcium ratio affects normal use of calcium in humans.
More caffeine-containing foods and beverages Caffeine interferes with human calcium absorption and reduces calcium absorption. For each 100 mg of caffeine (about 1 cup of coffee), approximately 6 mg of calcium is lost. Prolonged consumption of coffee or strong tea can have a negative impact on osteoporosis.
• Vegetables such as spinach and pickles contain more herbic acid. Herbal acid is combined with calcium to form calcium herbate, a substance that is not easily absorbed by humans, thus reducing its effective utilization. However, if these vegetables are quenched and then cooked, the levels of herbic acid can be reduced and their effects on calcium absorption reduced.
