Osteoporsis Prevention Dietary Guidelines
To prevent osteoporosis, you should choose a diet that is primarily fruits, vegetables, and grains. Research has shown that vegetarians tend to have less osteoporosis than meat-eaters. A vegetarian diet is high in calcium, low in protein and phosphorus, all of which aid in the prevention of osteoporosis.
Limit
- Coffee/black tea increase calcium excretion.
- Meats-a high-protein diet may lead to increased calcium excretion.
- Alcohol — alcohol leads to decreased intestinal calcium absorption and a decrease in vitamin D, thus associated with hip fractures due to an increased number of falls.
- Strong spices or condiments
- White flour products
- Sugar
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Eat More Foods High in Calcium
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| Sea vegetablesKale,Mustard, collard & turnip greensDates, figs, raisinsSesameCarob flourDairy ProductsSalmon, Sardines, Herring, Oysters
Bokchoy |
CeleryRutabagasSoybeans, tofu Black strap molassesBroccoliTempehChardRice |
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Eat More Foods High in Vitamin K
A deficiency of vitamin K can lead to impaired mineralization of bone, due to inadequate osteocalcin synthesis. Osteoporotic patients have decreased mineralization of bone.
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| CauliflowerGreen leafy vegetables like spinach OatsTomatoesWheat | AlfalfaRye |
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Eat More Foods High in Vitamin C
Vitamin C is an essential co-factor in collagen metabolism and deficiency can lead to decreased bone mass. Vitamin C helps prevent bone loss.
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| Dark green vegetablesBroccoliParsleyGreen peppersYellow vegetables | CantaloupeBrussel SproutsRose hipsOrangesPapaya |
Foods High in Zinc – Zinc is implicated as one of the main mineral deficiencies in osteoporosis. There are over 200 bio-chemical processes dependent upon zinc.
- Wheat germ Pumpkin seeds
- Nutritional yeast
- Foods grown in organically enriched soils
Eat Foods High in Magnesium — Magnesium has over 300 bio-chemical processes dependent upon it, including the absorption of calcium.
- Whole wheat Nuts
- Bran Seeds
- Green leafy vegetables Asparagus
- Celery Cabbage
- Bananas Prunes
- Cashews Oranges
- Almonds Legumes Coconut
OTHER FACTORS needed for absorption of calcium may be DHEA, the amino acid l-lysine and the micro-nutrients manganese and molybdenum. As we age, stomach acid may decrease. This acid is needed for absorption. So, make sure you have optimal digestion and plenty of good bacteria.
Check with your doctor if you are on a calcium blocker for heart problems.
Good Supplement Sources of Calcium:
- Hydroxyapitite
- Malate
- Aspartate
- Citrate
Poor Supplement Sources of Calcium:
- Oxides
- Carbonates such as Tums (Calcium needs acid to assemilate. Carbonates neutralize acid)
- Shells
- Dolomite
Magnesium has 300 known biochemical processed depended upon it. Absorption of calcium is one of those processes. Also, phosphorus is needed but most people get a good supply of this especially if they eat meat. Soda pop is not a good source for phosphorus and high concentrations may actually work in the reverse. Generally, a good ratio for calcium to magnesium is 2:1, calcium being at least 1,000 mg per day.
Another benefit when you use calcium and magnesium is you might find that you actually sleep better!!!!
