Bone-nourishing foods are quite important for physical health because they can help strengthen bones from a young age and reduce the risk of health problems that may occur to bones, which can easily occur as we age, such as rickets, osteoporosis, and fractures from accidents or falls. This article has compiled foods that are beneficial to bones and are easy to find.
Normally, human bones can be healthy and remain strong only if they receive essential nutrients continuously, namely calcium and vitamin D. Calcium helps build and maintain strong bones and teeth, while vitamin D helps control calcium and phosphate levels in the body.
Each day, the body needs the following amounts of calcium and vitamin D:
- Calcium: Adults should get 1,000 milligrams of calcium. Those over 50 should get 1,000-1,200 milligrams.
- Vitamin D: People aged 1-70 years should receive 600 IU of vitamin D. People over 70 years old should receive 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, ยูฟ่าเบท etc.
5 Bone-nourishing foods that are easy to find nearby
Eating a well-balanced diet is a simple way to take care of your body that is very beneficial for the process of building strong bones.
Let’s take a look at some examples of bone-building foods that are suitable for people of all ages as follows:
Fish with essential fatty acids
Fish that contain essential fatty acids are a source of vitamin D which helps in the absorption of calcium into the body, especially fish that are easily available such as mackerel, sardines, tuna, salmon , etc. Moreover, essential fatty acids such as omega-3 fatty acids also help in the process of building bones and preventing bone mass loss.
Green leafy vegetables
Many dark green leafy vegetables are rich in calcium, such as kale, broccoli, water mimosa, moringa leaves, betel leaves, or bok choy. They also contain vitamin K, a mineral that helps reduce the risk of osteoporosis. Different vegetables provide different amounts of calcium. Consumers should consider the type of vegetable and the appropriate amount to eat. For example, moringa and betel leaves should not be eaten in excessive amounts, as they can cause kidney or bladder stones.
Dairy products
The first thing that comes to mind when talking about calcium is probably milk and dairy products like cheese or yogurt. But in fact, these products also provide protein, potassium and phosphorus, which are nutrients that are essential for bone health. Today, more nutrients that the body needs are added to milk. That’s why we see formulas with added vitamin D or other minerals as another option for consumers.
Soy products
Tofu or soy milk is a product of soybeans that contains a lot of protein. However, protein alone may not be enough. Ready-to-drink soy milk has added vitamin D, calcium, and other nutrients, which can be consumed as a milk substitute for those who do not like to drink milk or are vegetarians.
egg
Many people are familiar with eating eggs in various menus. But did you know that 1 egg yolk contains approximately 40 IU of vitamin D? Egg whites are rich in protein that is equally important. Consumers can eat 1 egg per day. If you want to eat more, you should consider other types of food that you eat together that day as well, since some types of fat can affect your health.
Finally, bone health and overall health can be strong together if you eat a complete diet in the right amount so that your body receives complete nutrients and does not harm your health. In addition to eating foods that nourish your bones, it is important not to forget to exercise regularly, get enough rest, and avoid behaviors that harm your health. If you are concerned about your bone health, the risk of developing bone disease, or have bone abnormalities, you should consult a doctor for proper examination and treatment.