Foods for bones

We know when osteoroporosis is diagnosed, we need in our diet more calcium and vitamin D. But how do we get them?
And most importantly, how to get on his plate these rich food without belong that, we would suffer because they are too fat or too much calories?
To resolve this dilemma we present a selection of foods that have the advantage of being both beneficial to the conservation of bones, and part of a good global diet too.

Doctors say that the bones need in case of osteoporosis, an intake of 1500 milligrams of calcium per day. But since the metabolism can not assimilate more than 500 in a meal, we have to absorb 500 mg three times daily.

For vitamin D, it is required 400 IU for adults under normal circumstances, but to strengthen the bones we will go instead to 800 IU or more but not exceeding 1200 IU as they are part of these vitamins whose excess may be harmful (only vitamin C can be eaten without limit).
Note that if you have the opportunity to stay a long time under the sun and if the body has no problem to synthesize vitamin D, these doses are not useful, otherwise a good fish consumption will be required.

Breakfasts

Cereal and milk.
Yoghurt.
And everything more you want: a sardine, a fruit juice, etc ...
Coffee is not discouraged, but make no benefit here (but it could make one for the brain).

Lunches and dinners

Cheeses.
Fish.
Navet.
Cabbage or broccoli.

Medical side

A rich diet is not necessarily sufficient to treat osteoporosis, the doctor may recommend also estrogen and bisphosphonates. But you must know that good food must be associated with these medications and may be essential to get their full effect.
That does not empeach practicing physical activity too, it is good for the skeleton, especially running.