potassium
If you want to be healthy, you must have a normal diet. Potassium is a very important nutrient. Fruits and vegetables contain a lot of potassium, which can neutralize acid. Studies have also found that eating foods rich in potassium usually makes bones stronger. Take 4700 mg from food every day. However, potassium supplements may be harmful to the heart. Please consult a doctor before taking it. Beneficial food: bananas, oranges, baked potatoes, plums, raisins and tomatoes.
magnesium
Many foods contain magnesium, which is one of the nutrients that constitute bone health in life. Women with osteoporosis are seriously deficient in magnesium. Although the content of magnesium in all minerals in bones is only 1%, magnesium deficiency will make bones brittle and fracture more easily. Ordinary people can take 400 milligrams a day. Extra supplement is also good, because it can prevent constipation caused by calcium supplementation. Beneficial foods: whole grains, brown rice, almonds, peanuts and spinach.
protein
Protein is a very important nutrient for everyone, especially for the elderly. Although bones are not lively enough, they are actually very busy and have been in the process of decomposition and synthesis. One of the key nutrients needed for bone synthesis is protein. In fact, 22% of bones are made of protein. Protein should be added about 1 g per kilogram of body weight, but not too much. Otherwise, it is easy to make the blood acidic, thus consuming calcium in the bones, and the bones will be even worse. Beneficial food: low-fat dairy products, peeled poultry, fish, various beans, tofu, etc.
Each food has its unique function and efficacy. If the elderly eat more calcium, they should supplement protein and some vitamins and minerals, because these nutrients are necessary for people. In particular, the elderly have poor physical fitness, so they should take more care of them. I hope that young people will pay more attention to the needs of the elderly and let them spend their old age healthily.