Nutritionist Dr. Yelena Solomatina stated that to prevent osteoporosis, dairy products, canned fish, and poultry should be regularly included in the diet.
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According to her, protein, along with calcium, plays an important role in bone structure, so consuming enough protein is crucial.
She says: "Legumes are the best plant-based sources, especially because they are rich in calcium and phytoestrogens. Phytoestrogens can partially compensate for the decline in estrogen levels in women over 60, which is often a cause of osteoporosis."
According to her, it is essential not to overindulge in protein, so that the kidneys do not start excreting its breakdown products in large quantities, along with calcium and magnesium, which regulate its absorption.
As for calcium, it is abundant in dairy products, especially hard cheeses, as well as sesame seeds and any type of canned fish, which also contain protein and vitamin D, necessary for calcium absorption.
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