Table of Contents
Food for strong bones
1. Dairy products
2. Green vegetables
3. Potatoes
4. Grapefruit
5. Fatty fish
6. Know
7. Almond butter
Jakarta, goldensamoyed Indonesia
—
Condition
bones
influenced by what you consume.Here are foods for strong bones so they are free from threats
osteoporosis
.
Bones are living tissue that continue to grow and change throughout life.
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“We have more than 200 bones in our body. Their job is to give shape to our body and protect our internal organs. They help us carry out every movement we do every day,” explained dietitian Julia Zumpano, quoting from
Cleveland Clinic
.
Food for strong bones
No matter how strong the bones are, they still need to be supported with proper nutrition.Even as you get older, your bones are at risk of losing density and are susceptible to osteoporosis.
Therefore, experts recommend consuming foods with bone-supporting nutrients such as calcium, vitamins D, K, C, magnesium and omega 3 fatty acids. What are they?
1. Dairy products
Dairy products (
dairy products
) is the first option when talking about food to prevent osteoporosis.Milk is rich in calcium and vitamin D which strengthens bones.
Dairy products that can be included in the daily menu include cottage cheese, yogurt, cheese and liquid milk.
2. Green vegetables
Can calcium only be obtained from milk?Of course not.Green vegetables can also be a mainstay for getting calcium intake which is important for bones.
These green vegetables include bok choy, mustard greens, kale, spinach and radish leaves.Apart from calcium, green vegetables also contain vitamin K which is good for bones.
3. Potatoes
Potatoes are foods for strong bones.Bones need magnesium and potassium to stay healthy and strong and you can get both from potatoes.
Launching from
WebMD
, magnesium deficiency makes the body experience problems with vitamin D balance.
Then potassium is able to neutralize stomach acid which can dissolve calcium from bones.
4. Grapefruit
Not only does it provide a sweet-sour nuance to eating, red grapefruit, aka grapefruit, is also able to prevent osteoporosis.
Red grapefruit contains vitamin C which has been shown to help prevent bone loss.One medium-sized fruit can provide around 88 mg of vitamin C.
5. Fatty fish
Vitamin D is found mostly in fatty fish.Studies show fish can help strengthen bones and prevent bone loss.
Zumpano suggests focusing on cold water fish such as salmon, mackerel, sardines, tuna and trout.
6. Know
Who says tofu only provides protein intake?Tofu, one of the foods for strong bones, also contains calcium.
Apart from tofu, other soy products are also suitable for regular consumption to prevent osteoporosis, such as soy milk, tempeh and natto.
7. Almond butter
Sandwiches aren’t a bad breakfast as long as you use whole grain bread and almond butter.Why almond butter?
Almond butter is a food for strong bones.Two tablespoons of almond butter contain 111 mg of calcium.Apart from that, almond butter also contains 240 mg of potassium which is important for bones.
(els)
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