Osteoporosis Risk Factors


If you have faced any of the following you may be at risk.

  1. Have either of your parents been diagnosed with Osteoporosis or broken a hip after a minor bump or fall?
  2. Have you broken a bone after a minor bump or fall?
  3. Have you taken corticosteroid tablets (cortisone, prednisone, etc) for more than 3 months?
  4. Have you lost more than 3 cms. (just over 1 inch) in height?
  5. Do you regularly drink alcohol in excess of safe drinking limits?
  6. Do you smoke more than 20 cigarettes a day?
  7. Do you suffer frequently from diarrhea (caused by problems such as celiac disease or Crohn's deisease)?

For women:
  1. Did you undergo menopause before the age of 45?
  2. Have your periods stopped for 12 months or more other than pregnancy or menopause?

For men:
  1. Have you ever suffered from impotency, lack of libido or other symptoms related to low testosterone levels?

How much calcium do you get from the following:


Vegetables and Fruits:
Cauliflower - 140 mg
Betroot - 200 mg
Dates (Khajoor) - 70 mg
Fenugreek (methi) - 470 mg
Cabbage - 80 mg
Oranges - 50 mg
Spinach (palak) - 60 mg
Figs (anjeer) - 60 mg
Raisins - 100 mg
Lady Fingers - 90 mg
Grapes (blue) - 30 mg
Apple - 10 mg
Banana - 10 mg
Papaya - 10 mg
Nuts : Calcium Mg per 100 g
Groundnuts -50 mg
Almonds - 230mg
Pistachio (pista) - 140mg
Cereals and Pulses:
Bajra - 50mg
Ragi - 330mg
Wheat flour, whole - 50mg
Wheat flour, - 20mg
Blackgram dal(urad dal) - 200mg
Rice(raw or parboiled) - 10mg
Rice (flakes or puffed) - 20 mg
Soyabean - 240 mg
Dal - 160 mg
Blackgram dal(urad dal) - 200 mg
Dairy Products:
Milk, cow's - 120mg
Milk,buffalo's - 210 mg
Milk,buffalo's - 120mg
Cheese - 790mg
Milk powder,skimmed -1370mg
Milk powder,whole - 910 mg
What are the dietary sources of Vit D?
Egg yolk - 50
Liver (chicken) - 70
Cheese - 12-15
Milk - 0.3-4
Butter - 35


The normal adult is presumed to obtain sufficient Vit D from exposure to sunlight and the incidental ingestion of amounts in foods.


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