To find out more about additional foods that can benefit your bones, go to PubMed.gov, an online resource that has been provided by the US National Library of Medicine, where you can find additional studies on bone health and nutrition.
Following are the nutrients that you should focus on:
Calcium: This mineral is a vital component of your bone tissue.
Vitamin D: For the human body, vitamin D is the companion vitamin for calcium. If you are not getting sufficient amounts of vitamin D, calcium cannot be properly absorbed by your body.
Protein: Your body needs sufficient amounts of protein for maintaining healthy tissues. A low protein intake often results in a higher risk of sustaining hip fractures. According to researchers, you should be eating between 0.9 and 2 mg of protecting for every kilogram of your body weight.
Magnesium: Magnesium plays an important role in the development of strong bones. Unfortunately, however, as you grow older, your body’s ability to absorb this sharp nutrient decreases. Eating some nutritious foods can help you get sufficient amounts of magnesium every day.
Vitamin K: Studies have shown a strong link between osteoporosis and vitamin K1. Women who get low amounts of vitamin K have a higher risk of fracturing their hips. Women who got more than 254 mg of this nutrient each day had a considerably lower risk of sustaining hip fractures.
Zinc: Zinc is used by your body to keep your bones strong. Insufficient zinc is commonly associated with diminished bone health.
Foods To Avoid Or Limit:
Foods that are high in salt: Your body can start releasing calcium when you start consuming foods that are high in salt, which can be detrimental to your bones. Steer clear of foods that have more than 20 percent of the recommended daily value for sodium. When you can, try not to consume over 2,300 mg each day.
Alcohol: Even though people with osteoporosis can consume a very moderate amount of alcohol, excess alcohol consumption will result in increased bone loss. As per the National Osteoporosis Foundation, no more than two alcoholic beverages should be consumed each day.
Legumes/beans: Although there are a few benefits that women with osteoporosis can get from eating beans and legumes, these foods are also high in phytates. These are compounds that can affect calcium absorption. But, there is a way to limit the number of phytates found in your beans: Start by soaking these for approximately two to three hours ahead of cooking them, then drain your beans and cook them in fresh water.
Too much vitamin A: Excess amounts of this nutrient can have a very adverse effect on the health of your bones. This is not something that can occur as the result of your dietary choices alone. People who take both a fish liver oil supplement and a daily multivitamin have a high risk for excess vitamin A and the related, adverse health effects.