Diet chart for an eldery person in the family who is likely to face danger of bone depletion
Answers
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.
Researchers 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.
Foods to limit or avoid
High-salt foods
Excess salt consumption can cause your body to release calcium, which is harmful to your bones. Avoid foods that contain more than 20 percent of the daily recommended value for sodium. Limit your intake to no more than 2,300 mg per day whenever possible.
Alcohol
While a moderate amount of alcohol is considered safe for those with osteoporosis, excess alcohol can lead to bone loss. According to the National Osteoporosis Foundation, drinks should be limited to about two per day.
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