Taking care of your diet is necessary to prevent several diseases, and in the case of osteoporosis it is no different. Especially if you have a family history of the disease, it's important to know how to eat to avoid or at least postpone the arrival of this condition in your life. Check out some tips for this below.
See too: Osteoporosis – What it is, cure, symptoms, treatment, causes
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Osteoporosis is a disease in which the person progressively loses bone mass, making them more porous. When this occurs, the bones weaken and become more and more prone to fracture.
This disease is more common in women over 45 and is a condition that evolves over time. In addition, on average 50% of women and 20% of men over 50 years old end up having an osteoporotic fracture in their lifetime, which is a considerably high number.
Therefore, it is important to know how to prevent this disease from an early age so as not to have to live with its consequences in the future. That said, food can be a determining factor in this prevention. Here are some foods you should avoid and others that can help you with that.
Among the foods that can harm bone health, and consequently cause osteoporosis, is red meat when consumed in large quantities, as it affects the bone density. In addition to this, alcoholic beverages also damage bones when consumed in excess, as do soft drinks. Finally, salt and caffeine also weaken bones.
To have good nutrition for bones, it is important to consume foods rich in calcium and vitamin D. In this sense, opt for cooked vegetables, as these when eaten raw affect the absorption of their nutrients in the body, and dark green vegetables, which are rich in calcium.
Some also interesting foods are milk and its derivatives, due to the large amount of calcium they have.
In addition to these, fish like salmon, tuna and sardines are good choices, as they have a lot of vitamin D, also found in eggs, beef liver and oilseeds. Finally, legumes such as beans, chickpeas, peas and lentils are great for bones due to their high protein content.