Table of Contents
Recommendations for bone strengthening foods
1. Know
2. Fatty fish
3. Dried fruit
4. Nuts
5. Almonds
6. Sweet potatoes
7. Green vegetables
Jakarta, goldensamoyed Indonesia
—
Bones
Strong strength is very important to support daily activities and maintain quality of life
old age
.
To keep bones healthy and not easily brittle, it is important to pay attention to nutritional intake from the food consumed every day.
One of the best ways is to eat bone-strengthening foods that are rich in calcium and vitamin D.
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Recommendations for bone strengthening foods
Both calcium and vitamin D play a crucial role in forming and maintaining bone density.Calcium helps strengthen bone structure, while vitamin D increases calcium absorption by the body.
Apart from these two nutrients, it is also important to meet the needs of other vitamins and minerals.Therefore, you need to consume foods with complete nutrition.
Summarizing from various sources, here are a number of bone-strengthening foods that you should include in your daily menu so that your bones remain strong and healthy.
1. Know
This food made from soybeans is an excellent source of vegetable protein and is flexible for processing in various dishes.
Apart from protein, tofu is also rich in calcium.In 126 grams (g) of tofu, there is more than 860 milligrams (mg) of calcium which is very useful for maintaining bone density.
The isoflavone content which is abundant in tofu is useful for preventing bone disease in women after menopause.
2. Fatty fish
Fatty fish such as salmon, tuna and mackerel are not only rich in protein, but also contain vitamin D and omega-3 fatty acids which support bone health.
The vitamin D in fish helps the body absorb calcium more effectively.Apart from that, the omega-3 content also plays a role in reducing inflammation and maintaining bone density.
3. Dried fruit
Dried fruit can be a healthy snack that is also rich in calcium, which is around 65 mg per serving.
You can add dried fruit as
smoothie toppings
, mixed fruit salad, or
oatmeal
at breakfast.That way, daily calcium intake can be increased without the hassle of processing certain foods.
4. Nuts
Nuts are a source of calcium, protein and healthy fats which are very good for bones.The calcium content helps strengthen bones and maintain the body’s nutritional balance.
It’s best to consume nuts without added sugar or salt to keep calories in check.
5. Almonds
Almonds are one of the bone-strengthening foods that are easy to get and are rich in calcium.
Two tablespoons of almond butter contain about 111 mg of calcium and 240 mg of potassium which are important for bone health.Potassium helps calcium absorption and prevents calcium from being wasted through urine.
6. Sweet potatoes
Sweet potatoes are rich in magnesium and potassium, two minerals that are important for healthy bones.Magnesium plays a role in maintaining the balance of vitamin D in the body, while potassium helps protect bones from calcium loss due to body acidity.
Eating baked sweet potatoes without salt is a delicious way to get these benefits.
7. Green vegetables
Green vegetables such as bok choy, kale, mustard greens, and
collards
greens
is an excellent plant-based source of calcium.
Quote
WebMD
, one cup of cooked green vegetables such as radish leaves contains about 200 mg of calcium, meeting 20 percent of daily needs.
Apart from calcium, green vegetables also contain vitamin K which can help reduce the risk of osteoporosis.
Eating bone-strengthening foods regularly and in a balanced manner is the key to keeping bones strong and healthy throughout life.
Don’t forget to complement your diet with regular physical activity so that your bones become stronger and avoid loss.
(asr)
