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Diet and nutrition for osteoporosis of the spine – vitamins and food required by the menu

One of the main directions in the prevention and treatment of osteoporosis is a special diet. People included in the risk group (especially women after menopause), it is necessary to be surveyed and comply with the therapeutic diet.

foods for osteoporosis

unfortunately, dietary measures cannot restore the spine or thigh bone, is already destroyed by the disease. However, it is possible to stop degradation and prevent the progression of the disease. For older people good nutrition is very important to get food with enough calcium and vitamin D.

Irreplaceable bone mineral

Calcium is a mineral that is absolutely essential for a healthy life. Apart from the fact that calcium is needed for building bones, it is involved in the clotting process, is an important element in the mechanism of transmission of the steering impulse from nerve to muscle tissue.

Strong bones

The Calcium in our body is concentrated in bones and teeth. Every day we lose a certain amount of this mineral from the urine, then, falling hair. In the body it is not produced. When we do not get enough calcium from food, the body takes the mineral from bones. So it is important that the menu for osteoporosis include enough food that contains this block.

The intake of calcium depends on age and gender. Women under the age of 50 should get about 1,000 mg of this mineral daily. Daily dose of calcium for women over 50-1200 mg. With men the situation is somewhat different. 1000 mg – men's need for calcium up to 70 years. After seventy should be consumed with food and nutritional supplements of 1,200 mg of the mineral.

Table of calcium content in foods

Productthe Content of calcium in mg per 100 g
Sesame seeds875
Atlantic sardines380

You Must also remember that calcium can be enriched with some products that usually do not contain it in large quantities (cereals, fruit juices). To plan diet for osteoporosis it is important to study labels on food products, which usually indicates the content of calcium.

dietary calcium supplements depends on the number object, which you get with food. If the consumed food contains enough calcium, this is ideal. Need to take pills containing block, in this case, no. An excess of calcium in the body is unsafe and requires treatment. It can lead to the development of urolithiasis.


In the process of building and maintaining a reliable bone matrix is involved not only calcium, but also:

  • phosphorus
  • magnesium
  • copper
  • silicon
  • iodine
  • boron
  • zinc.

All these items should be ingested in its natural form with food. You should only worry about proportions.

Calcium has to be two times more than phosphorus. Usually this balance is disrupted towards an excess of phosphorus because of a commitment to meat dishes and passion for carbonated and alcoholic drinks. Phosphorus deficiency is caused by medication, diseases of kidneys, hormonal imbalance, unreasonable diets.

Foods high in magnesium content

In the same ratio needs to be and calcium with magnesium. Unlike phosphorus, magnesium is often in short supply. But in vain, his presence prevents the leaching of calcium from the bones and deposition of insoluble salts in the kidney, ligaments and blood vessels. Magnesium deficiency fill from nuts and seeds, oat and pea porridge.

A Sturdy skeleton indicates a sufficient intake of copper (3 mg per day). We get it from berries, nuts, buckwheat, olive oil, cocoa and raisins. Another factor of life without fractures – the presence of boron in the diet. Trace element gets into our plates with carrots, beets, cabbage, nuts, beans, grapes, peaches and pears. It should be recalled that these products are rich and other useful substances for bones.

Nuts, oatmeal, grits and pumpkin will also give the bodydeficient zinc, involved in the metabolism of bone.


An Important role in protecting the spine and other bones from softening plays vitamin D. It impacts on calcium metabolism, for example, promotes the absorption of the mineral from the intestine. If you encounter D-avitaminosis bone loses its density, there are prerequisites for pathological fractures of the spine and limbs.

Men and women under the age of 50 years should consume 400 to 800 IU (international units) of vitamin D per day. The daily rate for men and women over the age of fifty – 800-1000 IU.

There are three sources of obtaining vitamin D: production in the skin by sunlight, foods and special additives.

Vitamin D is synthesized and accumulates in the skin under influence of ultraviolet rays. Its output depends on the time of day, season, latitude, degree of skin pigmentation and some other factors. So, in winter in the Northern regions of vitamin D can almost never be generated.

Walking on the beach

However, the problem with absorption of vitamin D may occur in the summer and in southern latitudes. This is facilitated by the use of means from sunburn. On the one hand, the use of these funds is necessary in certain categories of people to prevent cancer of the skin, on the other, they reduce the production of vitamin D. There is a need to replenish this substance from other sources.

The focus should be shifted only in the direction of vitamin D. equally important in the process of remodeling and bone loss are vitamins C, K and group B. They abound in products of plant origin.

Foods rich in vitamin D

foods that contain vitamin D in large amounts, are relatively rare. These include fatty fish: tuna (the concentration of vitamin D OF 2.35 IU/g), catfish (5 IU/g), salmon (3,6 IU/g). In chicken eggs 0,333 IU/g of substance found in beef liver to 0.15 IU/g In some foods vitamin D is added specifically about what you can read on the label. Developing a scheme of proper nutrition in osteoporosis, it is necessary to consider the data.

However, in regions where there is a natural deficiency of vitamin D (the Arctic), it is received with food are often inadequate. In this case, the necessary nutritional supplements that contains vitamin. Lack of vitamin D requires a mandatory treatment.

In a risk group for vitamin D deficiency include people who take certain medications, such as anticonvulsants (anticonvulsants). You should carefully read the annotation to medication.

avocado is rich in vitamin D

Also problems with accumulation of vitamin can be men and women with inflammatory bowel disease.

Vitaminoterapia supplements

If you are Going to use the vitamin D added to the daily diet, one must first carefully study the drugs you are already taking for the treatment of osteoporosis or other diseases. So, vitamin D often contain multivitamins and calcium supplements.

There are two types of D-vitamin supplementation: ergocalciferol (D2) and cholecalciferol (D3).

Cases of overdose of ergocalciferol and cholecalciferol are very rare. It is known that the intake of D-vitamin complexes in a dose of 4000 IU/day is quite well tolerated.

pharmaceutical vitamin D3

According to the conducted medical research effect of vitamin D is dose-dependent. That is, with increasing doses of a substance decreases the likelihood of fracture. For calcium this dependence have been identified. With the increase in the treatment dose of calcium likely to get pathological injury of the spine or extremities is not reduced.

Great milk confusion

None of the myth is not so widespread in the world and does not cause as much harm as the belief in the benefits of cow's milk for the body. Milk in today's world is not just a product, but a cultural phenomenon. The average American child drinks 104 liters of the drink per year.

A Vicious belief that milk is indispensable in diet for osteoporosis of the spine that stems from the composition of the product – in one Cup contains about 300 mg of calcium. However, doctors know that the level of calcium in the body depends on 89% of the ratio of the rates of absorption and loss and only 11% is from contact with food.

The Mechanism of the destructive action of milk have been described: the digestion of animal protein acidifies the body. To neutralize acid in the blood will take calcium from the bone depot. It will require much more than will give drinking the portion of milk.

It is Noteworthy that the per unit calorie content of calcium milk is one of the last places.

product NameAmount of calcium per 100 calories of energy value (mg)
Green onions240

Numerous studies show that drinking milk not only does not protect against fractures, but also contributes to the development of osteoporosis. 12 years at Harvard watched 78000 women. Of them without fractures during this period, were only those who consumed little dairy. Several fractures were for women who drank pasteurized milk three times a day. Australian scientists in 1994 brought the formula the risk of osteoporosis: it is two times higher among abusing dairy products. In 2014 he completed a long-term study in Sweden. It was attended by over 100,000 people. The result is the same: three cups of milk per day mujcin and women increase the risk of osteoporosis, fractures, cancer and heart disease.

This is why statistics show that countries with low dairy consumption have a negligible level of osteoporosis. It is sad that most practitioners ignore these proven facts.Almond milk replaces cow

Alcohol and other harmful products

In Addition to milk, is unacceptable for osteoporosis is the use of salt (1 g per day), coffee, carbonated drinks and alcohol. Fatty foods contributes to the saponification of calcium and, therefore, prevents its assimilation (another argument not in favor of milk).

with the metabolism in osteoporosis is significantly affected by alcohol. Failure from the excessive consumption of alcoholic beverages is one of the important points in the treatment of disease, are equally important for women and men. Alcohol depresses the activity of enzymes that convert vitamin D from its inactive form into an active one.

In Addition to biochemical problems, alcohol use is also associated with behavioral problems. Chances to fall and break the human spine, abusing alcoholic beverages, significantly above the average.


Nutrition for osteoporosis in women and men with 30 years must be based on the following principles:

  • reducing consumption of animal protein;
  • when they start eating green leafy vegetables, nuts, seeds, legumes, cereals, fruits and vegetables;
  • refraining from dairy products, sausages, mayonnaise, margarine, coffee, alcohol and sugary drinks.

Comfort when such changes can provide delicious, nutritious and healthy meals. For example, instead of cow milk you can use almond, sesame or soybean. Walnut powder can be prepared not only drinks and sauces to salads and side dishes – all depending on the consistency and additives. If the blender or grinder to grind the sesame seeds, the powder can be added to soups, side dishes and desserts.

Halva from sesame

The Reserves of calcium superbly replenishes poppy paste. Pure poppy grind in a blender, and then mixed with jam or paste made of dried fruit (raisins, apricots, dates, prunes).

The Result of our thinking can be sample menu:


buckwheat Porridge with raisins, a glass of sesame milk

Salad of leafy vegetables with tomatoes, cucumbers, olives and tofu.

Mushroom Soup with homemade noodles.

The Marine fish, baked with vegetables.

Fruit salad


Carrot Salad with nuts and raisins, bread.

Marine fish, baked with vegetables


Oatmeal Porridge with nuts and fruit sauce, a glass of soy milk.

Salad of beets and prunes.

The Ear of river fish.

Cabbage rolls with rice and minced chicken.



Casserole of zucchini and cauliflower and onions.

A Decoction of rose hips with grain bread rolls.

a Decoction of rose hips

In conclusion, I must say that the preparation of diet in osteoporosis is quite serious. In addition to these nuances, it is also necessary to take into account the presence of concomitant diseases and medication that the patient already receives.

So, diet for osteoporosis of the spine for fifty-year-old women, suffering from diabetes, will be different from the diet of men aged over seventy, suffering from urolithiasis. Therefore, the scheme of dietary treatment it is best to build together with the doctor, passing a comprehensive examination.


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