Top 5 Note Prevent Osteoporosis With Daily Diet

Vinh Nguyen 28/08/2022 Health

Do you know how to prevent osteoporosis with a daily diet? As we all know – “Reasonable nutrition is the foundation of health and intelligence”, so nutrition plays a special and extremely important role in the treatment and prevention of diseases. Osteoporosis - one of the most common diseases today. But does anyone know all the importance of it and build themselves a reasonable and scientific diet.

- Top 5 Notes to Prevent Osteoporosis With Daily Diet

Have we ever asked ourselves: How is it called reasonable diet? Develop a diet for the sick Osteoporosis What rules are needed? What is the food for osteoporosis? To be able to answer the above questions, today same Topnlist Find the best answer for a sensible and scientific diet that helps prevent osteoporosis, especially for the elderly!

Updated Information Top 5 Note Preventing Osteoporosis With Daily Diet

1. Do not eat too much protein

Proteins, also known as proteins, make up 10-20% of the body's weight, they play a very important role for the survival of cells. Important proteins such as Keratin, Collagen and Elastin help form the connective framework of structures in the body including bones.

Prevent osteoporosis with diet

However, if you abuse and use too much protein, it will have the opposite effect. Protein entering the body when digested releases acids into the bloodstream and the body neutralizes these acids with calcium and other buffers. Therefore, when the body absorbs a lot of protein, a lot of calcium is required – then if the body needs it, calcium can be separated from the bones.

Therefore, do not use too much protein, because that will weaken the bones, the skeletal system is no longer strong and healthy, so it is easy to lead to a very high risk of osteoporosis. Therefore, the elderly only need to provide from 1 to 1,5g of protein/weight.

Do you know which nutrients help prevent the best osteoporosis for the elderly? Watch the article: Top 6 Nutrients Helps Prevent Osteoporosis In The Elderly

2. Do not use much salt

Prevent osteoporosis with diet

As we all know, salt is an extremely valuable food and plays an extremely important role in human health. However, we should not use too much salt to avoid harm to health. The necessary amount of salt that doctors recommend daily is from 2 to 3g of salt / day, but most of us consume more salt than necessary, leading to a lot of bad consequences, which cannot be ignored. is to lose calcium and cause osteoporosis.

According to a new Japanese study, when we eat too much salt, it will increase the amount of calcium released from the body. This leads to the body losing calcium and making bones weak, while increasing the risk of osteoporosis, fractures, and weaker bones when calcium is lost. Therefore, the elderly should limit salt intake to build a stronger and healthier skeletal system.

3. Do not eat more whole grains (coarse grains)

We can not deny that whole grains are good for health because the cellulose in cereals can inhibit cholesterol absorption, reduce blood fat, prevent alertness; In addition, B group vitamins, especially B1, can prevent numbness. At the same time, there are 95% of minerals which are sulfate and phosphate based of magnesium, potassium and calcium which help to strengthen bones and stronger bones.

- Top 5 Notes to Prevent Osteoporosis With Daily Diet

However, if the body eats too many whole grains, it will lead to health problems such as reduced protein absorption and not easy to digest. In addition, because whole grains contain phytic acid and fiber, which will combine to create precipitates that interfere with the body's absorption of minerals such as calcium, iron, etc., thereby damaging bone health. and skeletal system.

Therefore, eating foods rich in fiber such as whole grains is not necessarily the more the better, but must be used in moderation. According to the advice of many nutritionists, in daily meals should only absorb from 30 to 50g of fiber is most appropriate.

You want to find the best way to prevent osteoporosis for relatives? So you already know the use of functional foods or not? Let's find out the article: Top 04 Dietary Supplements Help Prevent Osteoporosis In Elderly People

4. Add calcium for strong bones

Calcium is the key ingredient in building bones. In the body, calcium accounts for a quarter of the amount of minerals, up to 98% of the amount of calcium located in bones and teeth. Therefore, calcium is essential for the formation of a strong and well-developed skeletal system. Therefore, if the body lacks calcium, it will lead to osteoporosis, making bones weak and very easy to break.

- Top 5 Notes to Prevent Osteoporosis With Daily Diet

Therefore, it is necessary to have a reasonable and most effective diet to fully supplement the amount of calcium needed by the body. The safest and best method of calcium supplementation is through the diet. Elderly people should add calcium-rich foods to their diet such as: seafood (shrimp, crab, fish,...); dark vegetables (cauliflower, amaranth, pumpkin, ...); sour fruits (oranges, lemons, strawberries, etc.). Besides, eggs and lean meats such as beef, pork, etc. should not be ignored, because they also contain a significant amount of calcium.

Besides, if you want to increase the amount of calcium the elderly can not forget that is milk. On average, 100ml of milk contains up to 100mg of calcium, thus creating a habit of drinking milk daily to be able to replenish the necessary amount of calcium for the body.

5. Supplement foods rich in Vitamin D3

Vitamin D3 is effective in metabolizing inorganic primarily calcium and phosphorus to feed the body. Moreover, vitamin D3 also acts as a guide and binds calcium into the body's skeletal system.

- Top 5 Notes to Prevent Osteoporosis With Daily Diet

In the case of vitamin D deficiency, the body will only absorb less than 10% of the calcium added to the body, and will not produce enough cancitriol hormone to absorb enough calcium from the food. Thus the body will have to mobilize calcium from the bone reserves to feed the body, thereby weakening the skeletal system and causing osteoporosis.

Therefore, to have strong bones is thanks to an adequate amount of calcium, but at the same time, the catalytic role of vitamin D3 cannot be denied. To supplement vitamin D3, you should add foods such as egg yolks, sea fish, seafood, red algae, etc. to your daily menu. In addition, do not forget to sunbathe early in the morning to help the body synthesize more vitamin D3 from sunlight.

Do you know which foods help reduce the risk of atherosclerosis, the best rated today? Watch: Top 12 Foods Reduce the Risk of Arteriosclerosis

Wed Top 5 notes for a reasonable diet to help prevent and prevent osteoporosis In the elderly above, Topnlist believes that it has provided enough information to help families better understand the importance of building a reasonable and scientific diet. can reduce the best bone diseases and at the same time build a strong skeletal system offline.

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Top 5 Note Prevent Osteoporosis With Daily Diet

Updated Information Top 5 Note Preventing Osteoporosis With Daily Diet

1. Do not eat too much protein

2. Do not use much salt

3. Do not eat more whole grains (coarse grains)

4. Add calcium for strong bones

5. Supplement foods rich in Vitamin D3

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