Oteoporosis and people (including elders) with bended backs have the same condition – weak bones that lose mass and density. Their bones become porous and brittle and the risk of fracture is high.
Calcium is the best defense to fight and prevent osteoporosis. Adults aging from 19 to 50 are usually recommended to take at 1,000 mg a day while adults over 51 should take 1,200 mg.
Milk and dairy products like cheese and yogurt are good sources of calcium. Tofu, canned salmon and sardines with the bones, calcium fortified juice, and broccoli are also calcium-rich.
Because osteoporosis can strike anyone, men and women with good dietary habit should always include in their eating routine calcium-rich foods from breakfast to dinner.
* For breakfast: use milk instead of water with your cereal and oatmeal. Drink plenty of calcium-fortified orange juice.
* For lunch: eat yogurt as your dessert, choose milk instead of soda and add cheese to your sandwich.
* For dinner: prepare canned tomato soup and macaroni and cheese with milk. Have pudding made with milk or frozen yogurt for dessert.
Here are other foods to help you ward off osteoporosis and become healthier:
* Whole grains: brown rice, oats, corn, barley, buckwheat, wheat, rye.
* Vegetables: broccoli, carrots, spinach, lettuce, onions, celery, string beans, artichoke, summer squash, endive, cucumbers, asparagus, peppers, parsley, sprouts, and tomatoes.
* Beans: split peas, lentils, kidney beans, navy beans, chickpeas, black beans, white beans, soy beans, and tofu.
* Nuts and seeds: sunflower, sesame or pumpkin seeds.
* Water: 8 glasses a day.
Source : talakayanatkalusugan
