Calcium and vitamin D play a very important role both in the prevention and in the treatment of osteoporosis. Since this health condition is experienced by most women during menopause or post-menopause, learning about viable sources of calcium and vitamin D is vital. With a proper diet, the risk of bone fractures decreases considerably.
Sources of Bio-Available Calcium
Dairy products represent the most popular sources of calcium, but most people do not know that the type of calcium found in these foods is not bio-available. In other words, the body cannot assimilate it very well. More than that, foods made from pasteurized milk are acidic. When in an acidic environment, calcium leaks from the bones into the bloodstream. This happens because calcium is an alkaline mineral.
Women who are trying to prevent or treat osteoporosis should rely on eggshells as the main source of bio-available calcium. These include no less than 27 microelements and are made mainly from calcium. As much as 90 percent of the calcium found in eggshells can be assimilated by the bones. More than that, the composition of eggshells resembles very much the one of human teeth and bones.
First of all, the eggshells need to be boiled for 5 minutes, so that any pathogens are destroyed. After air drying them, put them in a coffee grinder and grind them. Consuming ½ teaspoon of ground eggshells along with orange juice for 60 days each year will help you to successfully avoid osteoporosis.
Additional sources of bio-available calcium include:
- Sea vegetables
Make sure that you consume the foods listed above as frequently as possible. In addition, you might need to check your vitamin D levels, as a deficiency affects the absorption of calcium.
Prevent Osteoporosis with Vitamin D
Vitamin D is considered a hormone because it can also be synthesized by the human body. More precisely, vitamin D is produced by the skin while exposed to sunlight. However, there are situations when the amount of vitamin D produced this way is not sufficient for a proper absorption of calcium. If this is your case, you need to supplement the daily intake. This can be achieved through tablets containing this vitamin, or through a diet based on foods rich in vitamin D.
Several controversial studies revealed that the risk of spinal fracture drops considerably if women take vitamin D supplements for 3 years. However, caution is necessary. Vitamin D is fat-soluble and proves to be very toxic if the recommended daily intake is exceeded by much. Women suffering from kidney diseases are particularly at risk. In conclusion, the daily intake of vitamin D should range between 400 and 600 IU.
If a vitamin D deficiency is discovered, it needs to be corrected as soon as possible, so that osteoporosis is prevented. Some of the foods rich in this vitamin include:
- Fatty fish
- Cod liver oil
- Egg yolks
- Certain types of cereal and bread
- Orange juice
- Fortified milk
Besides a proper nutrition, there are several behavioral changes that need to take place in order to prevent osteoporosis during and after menopause. Tobacco products and alcohol need to be avoided, as these tend to influence your overall health.