Bone "supporter": calcium. Bones are like a "calcium warehouse". 99% of calcium in human body is stored in bones, which keeps bones strong and hard. Zhang Hongmei, chief physician of the Department of Osteoarthrosis, Wangjing Hospital, told the reporter of Life Times that human bones are "alive". When the calcium intake is insufficient, the calcium in bones will be released into the blood to maintain the blood calcium concentration, resulting in lower and lower bone density and osteoporosis, which will lead to fractures, degenerative bone hyperplasia or rickets in children.
According to statistics, the average person can only consume 250-350 mg of calcium in a day's diet, which is far from the daily intake of 800- 1000 mg recommended by China Nutrition Society. Professor Cai Meiqin from the Department of Nutrition, School of Medicine, Shanghai Jiaotong University pointed out that when you are young, you should eat more calcium-containing foods and store enough calcium for your bones. Under normal circumstances, eat more milk, bean products, kelp, shrimp skin and so on. Can meet the needs of normal people to supplement calcium. You can put some vinegar when cooking to help calcium dissolve and absorb. People who like to eat high-fat foods such as fat meat and fried food, and people who like to eat salty food, should pay special attention to calcium supplementation, because oil and salt will inhibit the absorption of calcium.
Bone "gas station": vitamin D. It can promote the absorption of calcium in the intestine and reduce the excretion of calcium by the kidneys, just like a gas station, which continuously supplements calcium to bones. If vitamin D is lacking, the hardness of bones will decrease, forming "rickets". Children often have underdeveloped skulls and chests and are prone to rickets; The bone strength of lower limbs and pelvis of pregnant women and the elderly will decrease.
90% of the vitamin D in human body is synthesized by ultraviolet irradiation of the skin in the sun. The remaining 65,438+00% were consumed by food, such as mushrooms, seafood, animal liver, egg yolk and lean meat. Yang Yuexin, director of the Nutrition Evaluation Office of the Institute of Nutrition and Food Safety of China Center for Disease Control and Prevention, pointed out that the safest, most effective and most economical way to supplement vitamin D is to bask in the sun. American researchers suggest that when the weather is fine, it is enough to expose more than 40% of the skin without sunscreen for 5- 15 minutes around noon every day. For people who have worked in office buildings for many years, the sunshine through the glass can't achieve the effect of vitamin D supplementation, so it's best to do more outdoor sports during holidays.
Skeleton "concrete": protein. In bones, 22% of the components are protein, mainly collagen. With protein, human bones can be as hard as concrete, unbreakable and tough, and can withstand the impact of external forces. Amino acids and peptides in protein are beneficial to calcium absorption. If the intake of protein is insufficient for a long time, it will not only lead to the backwardness of new bone formation, but also easily lead to osteoporosis. Studies have found that people who don't like meat and soy products and lack protein for a long time are prone to hip fractures.
Eating foods rich in collagen and elastin is most beneficial to bone health, such as milk, eggs, walnuts, skins, fish skins, pig's trotters jelly and so on. Normal people do not need to take additional health care products such as protein powder. Excessive intake of protein is harmful to bones, which will increase the acidity of human blood, accelerate the dissolution of calcium in bones and the excretion of calcium in urine.
Bone "defender": magnesium. 60%-65% of magnesium in human body exists in bones. Chen, chief nutritionist of the Nutrition Department of Shanghai Huadong Hospital, said that magnesium plays an important role in the formation of new bones. Although the content of magnesium in bones is small, once it is lacking, it will make bones brittle and more easily broken. Long-term magnesium deficiency can also lead to vitamin D deficiency and affect bone health. Dr Catherine Tucker, a bone research expert at Tufts University in the United States, pointed out that women with low magnesium intake in their diet have lower bone density.
Porphyra, whole wheat food, almonds, peanuts and spinach are all rich in magnesium. Eating peanuts 2-3 times a week, 5-8 capsules each time can meet a person's demand for magnesium; Drinking more water can also promote the absorption of magnesium.
Bone "stabilizer": potassium. Every cell in the human body contains potassium, and bones are no exception. Its main function is to maintain acid-base balance, participate in energy metabolism and normal function of neuromuscular, which is very important for bone growth and metabolism. Recently, a study published in the American journal of Environmental Nutrition also pointed out that potassium can prevent calcium loss and make bones stronger.
Supplementing potassium and eating more fruits such as bananas, oranges, plums and raisins, vegetables such as tomatoes, potatoes, spinach and yam, seaweed food such as laver and kelp are the safest and most effective methods. Orange juice, in particular, is rich in potassium and can replenish water and energy. It is best not to supplement potassium easily, because it may be bad for the heart.
Bone "additive": Just like food needs certain additives, bones also need vitamin K to activate osteocalcin, a very important protein in bones, so as to improve the fracture resistance of bones. Harvard University's research shows that if women's vitamin K intake is low, it will increase the risk of osteoporosis and femoral fracture. Dutch studies have found that vitamin K supplementation can promote children's bone health and reduce the incidence of arthritis.
In diet, the deeper the green leaves of vegetables are, the higher the content of vitamin K. As long as you eat 500 grams of vegetables every day, including more than 300 grams of dark green leafy vegetables, you can effectively prevent vitamin K deficiency. People who take antibiotics for a long time may lose the balance of intestinal flora and affect the synthesis of vitamin K, so special attention should be paid to eating more green leafy vegetables. In addition, vitamin K is a fat-soluble vitamin. When supplementing, it is best not to eat vegetables raw, but to fry them with seasoning oil.
Skeleton "scavenger": vitamin B 12. Vitamin B 12 is the only vitamin containing mineral phosphorus, which plays an important role in maintaining bone hardness. Like a scavenger, it can remove homocysteine from blood, protect bones and prevent osteoporosis and even hip fracture caused by too much homocysteine.
Animal liver, shellfish, lean beef, whole wheat bread and low-fat dairy products are all foods rich in vitamin B 12. However, it is difficult for the elderly to absorb vitamin B 12, and plant foods (except algae such as spirulina) do not contain vitamin B 12, so people over 50 and vegetarians can take supplements appropriately, and the daily intake standard is 2.4 micrograms.