56. Dietary prevention of osteoporosis.

What characterizes osteoporosis?

Low bone mass and deterioration of bone tissue,

• causing bone fragility

• increased fracture risk.

Why is calcium important in osteoporosis prevention?

Calcium is a key bone-forming mineral essential at all life stages.

What is the minimum daily calcium intake recommended to help prevent osteoporosis?

400-500 mg daily.

Name some dietary sources of calcium besides supplements.

• dairy

Fish with edible bones, tortillas processed with lime, green vegetables, and legumes.

List lifestyle recommendations to reduce the risk of osteoporosis.

Increase physical activity, reduce sodium intake, increase fruit and vegetable consumption, maintain healthy body weight, avoid smoking, and limit alcohol intake.