Main nutrients in the prevention of osteoporosis

is the main risk factor for suffering fragility fractures and its current prevalence is very high due to life expectancy and the aging of the population. Osteoporosis causes pain, functional limitation and alterations in the quality of life of those who suffer from it, for all this it is an important public health problem, that is why its prevention is very necessary.

What is osteoporosis?

Osteoporosis is a disease that affects the entire skeleton characterized by low bone mass and a deterioration of the microarchitecture of bone tissue, which causes increased fragility and greater sensitivity to fractures. According to the World Health Organization (WHO), osteoporosis is below -2.5 standard deviations.

Main nutrients involved in bone formation

The main nutrients that help prevent osteoporosis They are calcium, phosphorus and vitamin D, since they actively participate in bone formation.

The calcium

Provided through food is essential to achieve adequate bone mineralization and to maintain its quality and quantity. In addition, it participates in multiple very important cellular biological functions: if the extracellular concentration decreases, stored in the bone is transferred to maintain said levels, at the cost of bone mass deterioration, that is why it is so important, reaching a contribution of 1000-1200 mg daily.

Vitamin D

It is essential for calcium absorption and metabolism. If there is not enough, there is a high risk of osteoporosis. If intestinal absorption of calcium is decreased, calcium is again "stolen" from the bone through activation of hormonal mechanisms. This results in a more fragile bone and more susceptible to fractures. Vitamin D is not only involved in calcium homeostasis, also influences muscle tone and contraction, thereby a deficit of vitamin D produces muscular weakness which in turn increases the risk of falls, further increasing the risk of fractures.

The organism obtains a 90% of vitamin D through sun exposure and the remaining 10% from the diet. For the cutaneous synthesis of vitamin D to be effective, a sufficient quantity of vitamin D must reach the epidermis. UV photons type B.

In our country, during the winter months, it is unlikely that the body synthesizes vitamin D. In addition, there are other factors that limit skin synthesis, such as skin aging or sunbathing with protective creams. Even with one, it is difficult to achieve a vitamin D intake of more than 200 IU (5 µg) each day, a far cry from the 800 IU (20 µg) per day that tend to be recommended today.

The match

Like calcium, provided through food, it is essential to achieve adequate mineralization of the bone and to maintain its quality and quantity. It is abundant in the diet and its intestinal absorption is usually not limited, so it is rarely a nutritional problem.

What foods help prevent osteoporosis?

The main foods that help prevent osteoporosis are those that provide the nutrients that participate in its formation and maintenance:

Foods rich in calcium

• Dairy They are the foods with the best calcium content and absorption ratio: natural yogurt, cow's milk, goat's milk, sheep's milk, cheese… due to their high calcium content.
• : beans and white beans or pint, chickpeas.
• Whole grains: Rice pasta…
• Nuts and seeds: hazelnut, almond, Brazil nuts, sesame seeds, chia ...
• Vegetables: cruciferous family such as broccoli, cauliflower, cabbage, turnip greens ...
• Small fish that is usually eaten with thorn: sardines, anchovies, anchovies ...
• Calcium-enriched plant products: vegetable drinks such as oatmeal or soybeans, breakfast cereals ...

Foods rich in vitamin D:

• Blue Fish: tuna, sardine, mackerel, salmon ...
• Nuts: hazelnuts, walnuts, almonds, peanuts ...
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• Dairy products: Natural yogurt, milk from cows, goats, sheep, cheeses ...
• Fortified plant foods: vegetable drinks like oatmeal or soybeans, breakfast cereals ...

Watch foods rich in phosphorus:

Calcium / phosphorus intake should have a 1: 1 ratio. It is very rare not to ingest enough phosphorus through the diet, but there is a possibility of calcium deficiency. Phosphorus is present in significant amounts in many foods such as prepared sauces or the so common cola drinks, so it should not be consumed regularly.

Foods rich in vitamin K:

It is also involved in bone health. Above all, it may be decreased in elderly people, so attention should be paid. Foods rich in vitamin K are:

• Green leafy vegetables: spinach, chard, lettuce (green leaves), turnip leaf (turnip).
• Asparagus, cabbage or cabbage.

Conclusions.

To be able to stop osteoporosis it is necessary to adopt healthy lifestyle, including one varied and balanced diet that ensures the supply of essential nutrients for bone health and the prevention of osteoporosis, especially calcium and vitamin D, like yogurts and milk. The physical exercise practice Adapting to age should be a common habit, both to maintain an adequate weight and to preserve bone mass, strengthen the muscles and improve balance, which helps reduce falls and, therefore, fractures. Without forgetting to do outdoor activity to achieve the formation of vitamin D through the sun's UV radiation on the skin.

• To achieve and maintain adequate bone health, it is necessary to promote bone formation in the youngest and then reduce the loss of bone mass in adulthood and old age.
• The main nutrients that help prevent osteoporosis are calcium, phosphorus and vitamin D, since they actively participate in bone formation.
• Without forgetting to do outdoor activity to achieve the formation of vitamin D through the sun's UV radiation on the skin.

Diploma in Human Nutrition and Dietetics Master in Pediatric Nutrition and Sports Nutrition