Bone Nourishing Food. Bone nourishment is important for the health of the body. Because it may help strengthen bones from a young age And reduce the risk of health problems that may arise with the bones Which occurs easily as they get older Whether rickets Osteoporosis Broken bone condition from accident or fall This article has compiled a list of foods that are beneficial to the bone and are easy to find.
A person’s bones are usually healthy and strong only after they are constantly receiving essential nutrients, namely calcium and vitamin D. Calcium helps to build and maintain strong bones and teeth. Vitamin D helps regulate calcium and phosphate levels in the body.
Each day The body needs the following amounts of calcium and vitamin D:
- Calcium: An average adult should get 1,000 milligrams of calcium.Over 50, 1,000-1,200 milligrams.
- Vitamin D: People 1-70 years old should get 600 IU of vitamin D. Over 70 years old should get 800 IU.
In addition to calcium and vitamin D , there are other nutrients that contribute to bone growth and development, such as protein, phosphorus, magnesium, manganese, zinc, vitamin K, etc.
5 bone-nourishing foods Easy to find close to you
Eating a healthy diet is a simple way to maintain healthy bones. Here are some examples of bone-nourishing foods that are suitable for people of all ages:
Fish with essential fatty acids
Fish with essential fatty acids, a source of vitamin D, which contributes to the absorption of calcium into the body. Especially fish that are readily available, such as mackerel, sardines, tuna , salmon, etc. Moreover, essential fatty acids like omega-3 fatty acids contribute to bone formation and prevent bone loss. with
Green leafy vegetables
Many dark green leafy vegetables are rich in calcium. Whether it is kale , broccoli, shading, yorch, or bok choy, it also contains vitamin K, a mineral that helps reduce the risk of developing osteoporosis. Which each type of vegetable provides very little calcium in different ways. Consumers should take into account the type of vegetables and the amount of eating that is appropriate as well, such as the yor leaves and the leaves should not be eaten in excess This can cause kidney stones or in the bladder.
The first thing that comes to mind when it comes to calcium is probably milk and dairy products. Like cheese or yogurt, these products actually provide protein, potassium and phosphorus, which are essential nutrients for bone health. Nowadays, more and more nutrients the body needs are added to milk, so we are seeing vitamin D or other mineral formulas as another option for consumers.
Soy productsTofu or soy milk are all products of soybeans with high amounts of protein. But just protein might not be enough. Ready-to-drink soy milk contains vitamin D, calcium and other nutrients that can be substituted for milk for those who don’t like dairy or are vegetarians.
Many people are accustomed to eating eggs on the menu as well, but know that 1 egg yolk contains vitamin D to 40 IU approximately the egg whites are rich in protein, which is equally important, the consumer can enjoy. One egg a day if you want to eat more. Should also consider other foods that are eaten together that day. This is because certain types of fat can affect health.