Eat this to stop osteoporosis in its tracks...

About one in four women, and one in five men, over the age of 50, has osteoporosis - the disease that causes your bones to thin out and become fragile and brittle.

It's one of the most common age-related chronic diseases so many people take precautions like taking calcium. This seems like a good idea, given that 99% of the calcium in your body is stored in your bones and teeth. And, if you don't get enough calcium, the body draws it from your bones to meet its needs.

But recently there have been concerns that taking calcium supplements may increase your chances for heart disease. Keep reading to find out how to protect your bones safely...

Keep Osteoporosis away with these nutrients

The best way to get your calcium intake is from eating a healthy diet rich in calcium, like dairy, broccoli, fish, nuts and seeds, chia, leafy green vegetables, soy and tofu.

The good news is, these foods are also rich in magnesium, vitamin D and vitamin K, which your body needs in order to process calcium. 

Flavonoids found in colourful fruits and vegetables, as well as in tea, are also key to preventing and stopping osteoporosis in its tracks. 

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Then, a number of studies have found that people who suffer from osteoporosis, are deficient in vitamin K, copper and boron. To counter this, eat whole grains, shellfish, dried fruits, black pepper, yeast and cocoa. 

For boron, eat peanut butter, hazelnuts, Brazil nuts, almonds, dried apricots and raisins. 

Keep reading to find out how much calcium you need...

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How much calcium is good for you?

If you do take a calcium supplement, be sure not to take too much. You need between 1,200mg and 1,300mg of calcium per day after the age of 50, and 1,000mg if you're younger. 

This means that unless you don't eat any of the foods listed above, you will never have to take a calcium supplement for the whole recommended daily intake dosage. If you eat most of the foods, supplement only with only 500mg, for example. 

If you do take a calcium supplement, it's recommended to take a vitamin D3 supplement with it. And, then take a boron supplement, and a small dose copper supplement to address popssible deficiencies. 

Tags: osteoporosis