Calcium is the foundation of strong bones. The most common source of calcium is undoubtedly milk. 100g of milk contains about110mg of calcium, and 300ml of milk a day can meet 30% of the calcium of adults. In addition, its amino acid composition is basically similar to that of human body, and its digestion and absorption rate is very high. At the same time, it also contains more vitamin D, vitamin B 12 and so on.
2. Green leafy vegetables
Some vegetables are also extremely rich in calcium, such as cabbage, spinach, broccoli, cabbage, tomatoes and so on. Because most vegetables contain oxalic acid, which will reduce the absorption of many minerals and trace elements including calcium, the absorption rate of calcium in vegetables is low, so besides dairy products, you need to eat enough to supplement the insufficient calcium, and all kinds of vegetables and milk should be eaten separately.
3. foods containing vitamin d
Vitamin D can promote intestinal absorption of calcium, maintain blood calcium concentration and promote bone mineralization. Vitamin D deficiency can lead to rickets, osteoporosis, immunity, blood and other systemic diseases. The food source of vitamin D is animal liver and egg yolk, but the content is low. It is recommended by natural skin synthesis, that is, to get more sunshine, so encourage children to do more outdoor activities.
4. Foods containing magnesium
60%-65% of magnesium in human body exists in bones. Magnesium plays an important role in the formation of new bone. 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.
5.seafood
Shrimp and other fatty fish can provide a lot of nutrients and promote bone growth. They contain calcium, vitamin D which helps calcium absorption, and omega-3 fatty acids. Fish oil supplement has been proved to reduce bone loss in elderly women and prevent osteoporosis.
6. Potassium-containing foods
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.
7. Bean products
Bean products are products of soybeans. The calcium content of bean products is higher than that of milk in meeting the human demand for protein. In addition, studies have shown that isoflavones can also enhance bone density. Bean products (such as tofu) are rich in isoflavones and have estrogen-like effects on the body. Therefore, soybean may be helpful for postmenopausal women to prevent bone diseases.
8. foods containing vitamin a
Vitamin A can promote bone growth and strengthen teeth. If it is lacking, it will lead to dark enamel and short stature. The intake of vitamin A in Chinese teenagers is only half of the supply, which is generally lacking, affecting vision and bone development. Experts suggest adding 400 micrograms a day.
9.nuts and nuts
Nuts and nuts can promote bone health in many ways. Almonds, pistachios and sunflower seeds are all high-calcium foods. Walnuts and flaxseed are rich in omega-3 fatty acids. Peanuts and almonds contain potassium, which is beneficial to reduce the loss of calcium in urine. In addition, protein and other nutrients contained in nuts are also beneficial to bone strength.
10, food containing vitamin K.
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.
1 1, foods containing vitamin B 12.
Vitamin B 12 is the only vitamin containing mineral phosphorus, which plays an important role in maintaining bone hardness. Whole wheat bread, spirulina and other algae products are all foods rich in vitamin B 12.