Osteoporosis is a systemic disease characterized by decrease in bone mass and bone tissue microarchitecture changes, so as to increase the fragility of bone, fracture risk, and cause damage. In osteoporosis, bone damage faster than the improvements made by this Body.The Condition may not be realized for many years, until it suddenly occurred fractures by itself. Malnutrition, poor nutrition, lack of physical activity, consumption of certain drugs, and other health conditions can also increase the occurrence of osteoporosis. Health conditions such as high cholesterol and menopause, including increased risk for osteoporosis.
Eat-balanced diet rich in calcium can prevent osteoporosis. Early prevention of osteoporosis can be done in various ways, such as a balanced nutritional intake associated with bone formation such as calcium, vitamin D, and physical activity on a regular basis is essential for bone formation.
To prevent osteoporosis our bodies need calcium, at least 1,200 to 1,500 mg, and coupled with vitamin D for 400UI every day. The body can produce vitamin D in response to sunlight, and make sure you get vitamin D in the right amount. Whilst If your diet does not contain enough calcium, the body will take calcium from bones to reserve given to the organs that need it, and this is one of the reasons the bones become porous and brittle.
Eat-balanced diet rich in calcium can prevent osteoporosis. Early prevention of osteoporosis can be done in various ways, such as a balanced nutritional intake associated with bone formation such as calcium, vitamin D, and physical activity on a regular basis is essential for bone formation.
To prevent osteoporosis our bodies need calcium, at least 1,200 to 1,500 mg, and coupled with vitamin D for 400UI every day. The body can produce vitamin D in response to sunlight, and make sure you get vitamin D in the right amount. Whilst If your diet does not contain enough calcium, the body will take calcium from bones to reserve given to the organs that need it, and this is one of the reasons the bones become porous and brittle.
Here are the foods that are beneficial to prevent osteoporosis:
1. Milk and milk products such as cheese, yogurt or skim milk consumption is mandatory for those who do not want to develop osteoporosis. This Because these foods contain high levels of calcium and protein are useful for strengthening and toning the bone.
2. Nuts.Do not be lazy to eat nuts, because they are rich in calcium, magnesium, manganese, and phosphorus. Especially almonds and pistachio nuts are good sources of calcium.
3. Vegetables. In the case of vegetables, broccoli, cauliflower, and bits should be regularly consumed each day for strong bones naturally.
4. Yeast. Yeast containing at least 330-350 milligrams of calcium per 100 grams dry weight.
5. Sunlight. Sunlight is not the kind of food, but will provide a useful vitamin D to help the body absorb calcium from food. The sun is a source of vitamin D that is most convenient and inexpensive for us to get. Make sure you are quite "light" in the morning to maintain bone strength.
6. Fruits, such as oranges, guava, strawberries, and pineapple supply of vitamin C, which also can strengthen bones. Do not forget also to other super fruits are bananas and apples.
7. Dark green vegetables are among the food-fighting osteoporosis. Will teapi careful with spinach, because it turns out there oxalate in it that it can prevent the absorption of calcium by the body.
8. Soy beans, lima beans, and lentils are good sources of calcium you can take to prevent osteoporosis. Soy products such as soy milk, tofu and tempeh are also a source of calcium that is cheap and easy you get every day.
9.Eggs. In addition to containing protein, eggs also one of the foods that contain vitamin D naturally. Know also that extraordinary benefits of eggs for our health.
10. Physical activity / sports. Although not of the type of food, but regular physical activity is also very important to prevent the weakening of bones. Therefore do not be lazy to climb stairs every day at the office or in the buildings. Exercise done in the morning open in nature will provide two benefits at once, because you will also get vitamin D naturally from sunlight.
11. Omega-3. These nutrients can be obtained from the nda eating pumpkin seeds, flax seeds, or fish oil. In addition to helping prevent osteoporosis, omega - 3 is also useful to fight rheumatic diseases and joint pains.
12. Supplements. If you are lazy food sources of calcium or vitamin D, calcium supplements regularly drink is also useful to improve the structure of bone. However, you should consult a health professional before taking any supplement routine.
13. Fish, especially as salmon, sardines, and tuna are foods rich in calcium and other minerals.
14. Kurma. This is good news for fans of sweet and delicious dates this.
Typical fruit Middle East is also a source of calcium and magnesium,
which are useful for increasing bone density of your body.
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