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Developing a solid osteoporosis diet is not only a way to treat this illness, it's also a way of preventing its onset.
Many cases of this illness are brought on because of inadequate nutrition, so an osteoporosis diet can help you to identify what vitamins and minerals you might be deficient in, and which foods you should make a greater effort to include in your meal plan. So what are the cornerstones of a great osteoporosis diet?
The key issue in creating a strong osteoporosis diet is making sure you are getting enough calcium to keep bones from weakening. If don't currently suffer from this illness and are looking to prevent its onset, you'll need to make sure you're getting the minimum recommended daily intake, which is 1000 mg for adults. If you are in an 'at risk' group, or are currently suffering from the illness, you'll need to get a minimum of 1500 mg per day. To give you an idea of how much that is, an 8 oz glass of milk contains roughly 300mg. The key to increasing your calcium intake is to bare in mind that your body can only absorb 500 mg of calcium at any given time, so your calcium intake has to be spread out over the course of the day.
There is some debate in medical circles as to whether loading up on dairy products is the most effective way of preventing this illness. Several studies have indicated that too much dairy intake can actually have a negative effect on bone density, and consequently, some medical professionals suggest that sufferers try to get more of their daily calcium intake through other food sources such as green leafy vegetables, and nuts.
Other vitamins and minerals you should consume more of are Vitamins D, B6, C and K, Magnesium, Copper, Zinc, Boron, Manganese, Strontium, Silicon, and Folic Acid. For further information about this meal plan, speak to your doctor.
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