It is not enough to rely only on calcium and vitamin D ~ 4 nutrition necessary for bone health.

How to eat is very important to keep healthy. This principle also applies to bone health. A balanced and healthy diet contributes to bone health at all ages and reduces the risk of osteoporosis. The health of bones depends on the following important factors:

calcareous

An adult has about 1 kg of calcium, 99% of which is stored in bones. In addition to making bones strong, calcium also helps to maintain nerve and muscle functions. Getting enough calcium is very important at every age, especially when teenagers grow up rapidly.

Dairy products such as milk, yogurt and cheese are the most easily available high-calcium foods, and some green vegetables (such as broccoli), tofu and nuts are also good sources.

cypridopathy

Vitamin D has two important effects on bone health: it helps the intestine absorb calcium, makes bones metabolize healthily and strengthens the structure. Vitamin d is synthesized after the skin is exposed to ultraviolet-b sunlight. However, the mode of indoor life of modern people leads to the general lack of vitamin D, which in turn affects the health of bones.

Natural foods rich in vitamin D are hard to find, so in some countries with less sunshine, breakfast cereals and orange juice sold in supermarkets will be added with vitamin D.

protein

When it comes to foods that promote bone health, most people only mention calcium and vitamin D. In fact, it is very important to get enough protein!

Protein provides essential amino acids for human body. Insufficient intake of protein will lead to insufficient bone mass in youth and accelerated loss in old age. Protein itself can grasp the bone in the bone to prevent rapid loss. After getting old, insufficient intake of protein will also lead to the decrease of muscle mass and muscle strength, further increasing the risk of falls and fractures.

The sources of protein include: dairy products, eggs, meat, fish, beans and so on.

microelement

Nutrients such as vitamin K, magnesium, zinc and precursors of vitamin A are also closely related to bone health. The food sources of each trace element are not listed here. A balanced diet is the best way to promote health.

When children and teenagers get enough calcium, they can increase their "maximum bone mass" (which is what we call "bone source"). Adults can take enough calcium to maintain healthy and strong bones and avoid premature bone loss. Taking enough calcium in old age can slow down bone loss, maintain normal activities, help to live independently and reduce nursing needs.

This article comes from Dr. David Dai's blog