Experts suggest that men and women over the age of 25 must consume 800 mg of calcium every day. Drinking a glass of skim or low-fat milk every day can provide you with about one-third of the calcium you need. "You don't have to eat dairy products after puberty." This is a common mistake made by many people, because bones always need calcium supplementation.
Milk not only contains high calcium content, but also lactic acid can promote the absorption of calcium, which is the best natural calcium source. In addition, dairy products such as cheese and yogurt are also rich in calcium and should be eaten regularly.
2. fruit.
As we all know, drinking milk can make bones stronger, but a study conducted by scientists shows that fruit is better than milk in this respect.
The American Journal of Clinical Nutrition published the results of a study by the Northern Ireland Center for Food and Health. Researchers believe that a large amount of acidic substances in food is an important factor to reduce the strength of human bones. Therefore, eating more foods that neutralize acidic substances, such as fruits and vegetables, can help people have strong bones.
The study also found that girls who like to eat a lot of fruit have stronger bones. The researchers pointed out that this survey is universal and excludes other known factors, such as weight and exercise, which affect bone health.
3. Onions.
Studies show that onion is not only a delicious vegetable, but also can strengthen human bones. Scientists at the University of Bern, Switzerland, found that the problem of osteoporosis was obviously alleviated after adding onions to experimental mice every day. Dr Rudolf brunson, the leader of the study, said: "Eating a certain amount of onions every day may also help prevent and treat human osteoporosis."
4. Dry rice and seaweed.
Dried seaweed is rich in nutrients and contains trace elements such as calcium and phosphorus, and the content of protein is also high. Dry rice and other seafood are good sources of calcium. Porphyra is rich in iodine, calcium, protein, vitamin A, vitamin B and other minerals. Regular consumption can remove cholesterol accumulated on the wall of blood vessels, which has a certain effect on softening blood vessels and preventing arteriosclerosis.
5. bones
Besides dairy products, we should also look for other sources of calcium. When stewing chicken, you might as well put some acidic substances such as tomatoes or beer, so that chicken bones will release more calcium. Small bones of sardines are also rich in calcium. Another option is orange juice containing calcium. Spinach and cabbage are also important sources of calcium.
According to research, if 500 mg of calcium supplement is dispersed in three meals a day, the human body will absorb 50% more calcium than taking a tablet with the same content. Whether you drink a few cups of milk every day or eat other calcium-supplemented foods, it is best to spread it throughout the day.