List of Osteoporosis Prevention Foods That Must Be Consumed Every Day
Prevention is far better than cure. In addition to exercising diligently, osteoporosis can also be prevented by consuming certain foods and drinks. Osteoporosis prevention foods are grouped based on the main nutrients that have a role to maintain bone health. So as not to be confused, the following food groups.
Foods to prevent osteoporosis
Osteoporosis is a matter of decreasing bone mineral density. Therefore, foods that need to be consumed are foods that are good for bone health.
The following food groups are recommended for preventing bone loss from calcium to protein:
Foods high in calcium
Calcium is an important and main nutrient that makes bones stay healthy and strong. Unfortunately, the body cannot produce calcium on its own, so outside intake is needed.
Adequate calcium intake is very important because the body uses and loses calcium every day. If more calcium is lost than is consumed, bone loss will occur over time. For that, calcium-rich foods can be a prevention of osteoporosis in the future.
For adults, the body needs about 1,000 to 1,100 mg of calcium every day. This calcium intake should be consumed from the following healthy sources including:
- Dairy products such as cow's milk, yogurt, kefir, and cheese
- Green vegetables like spinach, broccoli, mustard greens, and bok choy
- Almond nut
- Enriched orange juice
- Enriched cereal
- Foods high in vitamin D
Although vitamin D can be obtained from the sun, but the amount is sometimes insufficient. Because the sunscreen and clothing that covers the body inhibits the absorption of vitamin D to the maximum. Ideally, it takes around 15 to 20 micrograms of vitamin D every day.
Therefore, apart from sunlight, you need another one of your vitamin D intake from food. As for a variety of healthy foods that contain vitamin D as a prevention of osteoporosis, namely:
- Fatty fish like salmon, tuna and sardines
- Cow liver
- Enriched cereal
- Cow's milk
- Protein-rich foods
This is because protein is a nutrient that the body needs to maintain healthy tissue including muscle. When muscles have strong tissue, bone also has a sturdy support so it is not easily broken.
However, don't eat too much or too little protein. Because, too much or too little protein can affect the body in using calcium.
In a day, consume protein around 56 to 69 grams. Consult a nutritionist to know the amount of protein that needs to be consumed according to the condition of your body.
There are a variety of foods that are a source of healthy protein and are useful as a prevention of osteoporosis, including:
- Lean meat
- Poultry such as chicken, duck and turkey
- Dairy products such as yogurt, cheese, kefir, and milk
- In addition to the three basic nutrients that have been mentioned, there are many nutrients and other foods that play a role in preventing osteoporosis.
Be sure to eat a variety of foods every day to help meet your nutritional needs and keep away from osteoporosis.