A diet rich in calcium and vitamin D increases bone mineral density and reduces the risk for hip fractures, state researchers at the University of Illinois.
The research team examined 219 scientific articles published over the past 10 years to determine the impact of dietary, supplemental and educational interventions. They also looked at the effects of dietary protein, vitamin K, soy and sodium in particular.
AdvertisementTheir findings recommend that women in their menopause should follow a low-sodium diet with plenty of fruits and vegetables, adequate calcium, vitamin D, protein, magnesium and potassium. They recommend that women consume 1,200 milligrams of calcium through milk, and fortified foods such as soy milk, orange juice, yogurt, crackers, cereal, bread, breakfast bars and pancakes.
High levels of sodium in a diet that includes smoked or processed meats, bacon, lunch meat and processed foods impacts bone density negatively.
Hence, this literature review of past studies, published in the journal Nutrients, reiterates what has been established already: a diet rich in calcium and vitamin D and low in sodium helps in good bone health.