Osteoporosis: the right diet to prevent and manage it

A clinical condition that is difficult to combat but that can be prevented: find out how to reduce the risk of developing osteoporosis thanks to the diet.

Osteoporosis is a clinical condition characterized by a decrease in bone mass and its general deterioration. The effects of this systemic disease are a greater fragility of the bones and, consequently, a greater risk of incurring fractures , especially in weak areas such as the wrist, the hip and the spine.

A deficiency of certain nutrients can cause a weakening of the bones (and therefore osteoporosis): it is therefore understandable how the diet can influence the development and treatment of this pathology.

The essential nutrients to prevent osteoporosis

Excluding the rare cases in which osteoporosis is caused by genetic factors or other clinical problems, this pathology is associated with a diet low in calcium and vitamin D.

Calcium, the absolute mineral most present in the human body (we are talking about 1.1-1.2 kilograms), is 99% contained in the bones and teeth . Yes, that’s right, 99%. It is therefore easy to understand how a deficiency of it can affect the stability and resistance of our bones.

The role of vitamin D is instead different, but it is always linked to that of calcium. In fact, although it does not have a structural role like its colleague, it affects the absorption of the latter.

How diet affects osteoporosis

A correct and balanced diet affects the health of the whole organism and can help fight osteoporosis (and the risk of developing it). Obviously, the first nutrient that we need to include in our diet is calcium . This mineral is mainly contained in milk and its derivatives , but can be found (albeit in small quantities) in vegetables and cereals. Vitamin D must also be present on our plate. Usually, it can be found in fish , eggs (food rich in benefits ), chocolate and also in milk and bovine liver.

Another nutrient that must appear in our enemy osteoporosis diet is protein . In particular, proteins will help decrease the risk of developing this systemic disease during aging thanks to their action, which will promote the conservation of bone mass during adulthood, as well as its development during adolescence. Protein can be obtained from meat, dairy products and eggs . They are also contained in legumes and in some types of cereals and dried fruit.

Finally, zinc and magnesium are needed, two essential minerals for the well-being of bone tissue. The former can be found in the same foods that contain proteins (meat, milk, eggs, legumes, cereals and dried fruit), the latter is contained in the majority of vegetables .

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