Osteoporosis

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13.     Along  with calcium and vitamin D, you need potassium and magnesium , two minerals that prevent the leaching of calcium from the bones. Potassium is present in all fruits (especially bananas) and vegetables, while leafy greens, wholegrain and wholepulses are good sources of magnesium. Other minerals and vitamins that aid prevention of osteoporosis are Sulphur, Boron, Silicon, Vit A, Vit Bcomplex, Vit C and Vit K.

Beneficial Foods to Prevent Osteoporosis

14.     The following foods are known to build strong bones and can help prevent osteoporosis occurring in the first place and arrest its progression:-

Dairy Products – Low fat milk and yoghurt; cottage and cheddar cheese; sour milk products; eggs.

Fruits — Pineapple; oranges; berries of all kinds (blueberries, cherries, strawberries etc.); lemons; apricots; bananas; papayas; dates; figs.

Vegetables —  Green leafy vegetables; broccoli; cabbage; beetroot; carrots; potatoes with skin; red/green peppers; turnip greens; iceberg lettuce; garlic; onions; black pepper.

Whole Grains and their Sprouts – Barley; millets; brown rice; oats; corn; wheat in  moderation only.

Whole Legumes/Pulses and their Sprouts (in moderation only) —  Soya beans; tofu; chick peas; Bengal gram (kala chana); green gram (moong).

Nuts and Seeds —  Almonds; peanuts; sesame seeds; sunflower seeds;

Seafood  —  Oily fish; shrimps; tinned sardines; cod liver oil.

   Dietary Precautions to avoid Osteoporosis

15.     In addition to consuming the right kind of foods as described before, it will also be helpful in the prevention of osteoporosis to take account of the following precautions/guidelines:-

i         Consuming too much protein can leach calcium from your bones. Digestion of proteins releases acids into the blood stream which the body neutralises by drawing calcium from the bones. Animal protein seems to cause more of this calcium leaching than vegetable protein does.

ii        Consume less salt and caffeine (in tea, coffee and cocoa), as they increase the amount of calcium your body gets rid of through urine.