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Osteoporosis

Your 7-Day Osteoporosis Diet Plan

When you have osteoporosis, there are several key nutrients you need to supply your body with to make your bones as strong as possible.

Before we get to building out your seven-day diet plan, you first need to know about the kinds of nutrients your body really needs and which foods to avoid.

Nutrients to focus on

Calcium

This mineral is an important component of bone tissue.

Vitamin D

This is your body’s companion vitamin to calcium. Without enough vitamin D, your body can’t absorb calcium properly.

Protein

You need protein to maintain healthy tissues, including muscle tissue. Low protein intake is associated with increased risk for hip fracture. ResearchersTrusted Source recommend eating between 0.8 and 2.0 milligrams (mg) of protein per kilogram of body weight.

Vitamin C

Vitamin C enhances the absorption of calcium. When taken together, they can maximize bone strength and may play a role in preventing osteoporosis. Get plenty of vitamin C from fresh fruits and vegetables.

Magnesium

This mineral plays a role in building strong bones. However, your body’s ability to absorb magnesium diminishes with age. Eating a variety of healthy foods can help you get enough magnesium on a daily basis.

Vitamin K

Researchers have identified a relationship between vitamin K1 and osteoporosis: Women with lower vitamin K intakes were at greater risk for hip fracture. Those who got more than 254 mg per day had a significantly reduced risk for hip fractures.

Zinc

Your body uses zinc to help the bones stay strong. Low intakes of zinc are associated with poor bone health.

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