Uses of Micro nutrients in Osteoporosis
There are a number of foods, nutrients, and vitamins, besides calcium and vitamin D, that help to prevent osteoporosis and contribute to bone, muscle, and joint health
Good foods for Good Bone Health.some of the best nutrients foods for Osteoporosis and osteoarthritis:
While beans contain calcium, magnesium, fiber and other nutrients, they are also high in substances called phytates. Phytates interfere with your body’s ability to absorb the calcium that is contained in beans. You can reduce the phytate level by soaking beans in water for several hours and then cooking them in freshwater.
Meat and Other High Protein Foods:
It’s important to get enough, but not too much protein for bone health and overall health. Many older adults do not get enough protein in their diets and this may be harmful to bones. However, special high protein diets that contain multiple servings of meat and protein with each meal can also cause the body to lose calcium. You can make up for this loss by getting enough calcium for your body’s needs. For example dairy products, although high in protein, also contain calcium that is important for healthy bones.
Eating foods that have a lot of salt (sodium) causes your body to lose calcium and can lead to bone loss. Try to limit the number of processed foods, canned foods and salt added to the foods you eat each day. To learn if a food is high in sodium, look at the Nutrition Facts label. if it lists 20% or more for the % Daily Value, it is high in sodium. Aim to get no more than 2,300 mg of sodium per day.
Spinach and Other Foods with Oxalates:
Your body doesn’t absorb calcium well from foods that are high in oxalates (oxalic acid) such as spinach. Other foods with oxalates are rhubarb, beet greens, and certain beans. These foods contain other healthy nutrients, but they just shouldn’t be counted as sources of calcium.
Like beans, wheat bran contains high levels of phytates which can prevent your body from absorbing calcium. However, unlike beans 100% wheat bran is the only food that appears to reduce the absorption of calcium in other foods eaten at the same time. For example, when you have milk and 100% wheat bran cereal together, your body can absorb some, but not all, of the calcium from the milk. The wheat bran in other foods like bread is much less concentrated and not likely to have a noticeable impact on calcium absorption. If you take calcium supplements, you may want to take them two or more hours before or after eating 100% wheat bran.
Drinking heavily can lead to bone loss. Limit alcohol to no more than 2 – 3 drinks per day.
Coffee, tea and soft drinks (sodas) contain caffeine, which may decrease calcium absorption and contribute to bone loss. Choose these drinks in moderation.
Drinking more than three cups of coffee every day may interfere with calcium absorption and cause bone loss.
Some studies suggest that colas, but not other soft drinks, are associated with bone loss. While more research will help us to better understand the link between soft drinks and bone health, here is what we know:
The carbonation in soft drinks does not cause any harm to the bone.
The caffeine and phosphorous commonly found in colas may contribute to bone loss.
Like calcium, phosphorous is a part of the bones. It is listed as an ingredient in colas, some other soft drinks, and processed foods as “phosphate” or “phosphoric acid.”
Some experts say that Americans get too much phosphorous, while others believe that it is not a problem as long as people get enough calcium. The harm to the bone may actually be caused when people choose soft drinks over milk and calcium-fortified beverages.
Luckily you can help make up for any calcium lost from these beverages by getting enough calcium to meet your body’s needs.
Osteoporosis and low bone mass are currently estimated to be a major public health threat. Adequate nutrition plays a major role in the prevention and treatment of osteoporosis; the micronutrients of greatest importance are calcium and vitamin D. Calcium has been shown to have beneficial effects on bone mass at all ages, although the results are not always consistent. Higher doses than the current US recommendation (600 IU) of vitamin D in the elderly (age > or = 65 y) may actually be required for optimal bone health (800-1000 IU/d). The elderly can clearly benefit from increased vitamin D intakes; however, the potential importance of vitamin D in peak bone mass is just being investigated. Vitamin D has been related to falls, with supplementation reducing the number of falls. There are clear fracture benefits demonstrated in randomized clinical trials of calcium and vitamin D supplementation. The other micronutrient needs for optimizing bone health can be easily met by a healthy diet that is high in fruits and vegetables to ensure adequate intakes for magnesium, potassium, vitamin C, vitamin K, and other potentially important nutrients. Healthcare professionals need to be aware of the importance of adequate calcium and vitamin D intakes (easily monitored by serum 25(OH)D) for optimal bone health, as well as the prevention of falls and fractures. In addition, a healthy diet that includes 5 servings a day of fruits and vegetables should optimize the intake of micronutrients required for bone health.
Take home your Diet Plan for Osteoporosis or osteoarthritis
Eating a balanced diet that contains a variety of foods is important when looking at bone health. This ensures you get enough vitamins, minerals, and energy you need to maintain health and reduces your risk of developing chronic conditions. If you have been diagnosed with osteoporosis, or are at risk of developing the condition, looking at your diet can help. In particular, you should ensure you are getting enough calcium and vitamin D.The following foods are known for containing calcium and will typically form part of an osteoporosis diet plan:
Dairy - milk, yogurt, cream, cheese, etc.
Green leafy vegetables such as cabbage, broccoli, kale, and okra also fennel, spinach
Fortified orange juice
Dried figs and apricots
Soya drinks with added calcium