2023-10-20 15:00:00
Written by Rania Amer Friday, October 20, 2023 06:00 PM International Day is celebrated Osteoporosis On October 20 of each year, the reason is to raise the level of awareness regarding preventing this disease, as adults, children, and youth suffer from it. This following report will explain the necessary nutritional elements that an individual’s body needs to strengthen his bone health, the most prominent of which is calcium, according to what Published by hindustantimes.
The report indicated that the nutrients that the body requires to avoid osteoporosis play an important role in everyone’s bone health, which include calcium, vitamin D, phosphorus, and magnesium, as the body’s absorption rate of these elements differs during infancy and childhood from other stages.
As the report explained, for children, calcium needs range between 400-500 mg/day and then increase during adolescence. Most children love to eat milk, cheese and yoghurt. Children should also be encouraged to play outside to improve exposure to sunlight in order to obtain vitamin D. Including eggs, nuts, seeds and dried fruits should be part of the routine of children and adults.
Nutrients that protect you from osteoporosis
1.Calcium
An important nutrient to boost your bone health, calcium-rich foods like ragi, horse gram, rajma, soybeans and other lentils should be added to the diet. Milk, paneer, lady’s finger, broad beans, cluster beans, dried fruits and seeds are other sources of calcium.
2. Phosphorus
Calcium and phosphorus are important minerals that the body needs to maintain strong bones. Eggs, chicken, meat, nuts and seeds are good sources of phosphorus.
Vitamin D
Vitamin D is mostly obtained from exposure to sunlight where 7-dehydrocholesterol is converted from the skin into Vitamin D3 and utilized. Food sources that contain vitamin D are egg yolks and fatty fish such as salmon, sardines, herring, mackerel, red snapper, and mushrooms.
magnesium
An important nutrient for maintaining bone mineral density, which helps reduce the risk of bone fractures and osteoporosis. Nuts, pumpkin seeds, sunflower seeds, black beans, tofu, and spinach varieties are excellent sources of magnesium.
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