Maintain bone health with these 6 delicious foods
The older we get, the bones in our body will get more fragile. Not only do we experience bone loss, sometimes we also experience the change of bone structure as well. That’s why, sometimes a lot of people have bad body posture in their old age.
Bone is one of the most important parts of the body. Bones buffers all the organs of our body and protect the fragile organs. Therefore, maintaining bone health and strength since childhood is a very important thing to do. Maintaining bone health is not only done by exercises alone, but also can be done by consuming the right foods.
Here are some foods that should be consumed to maintain bone health and strength:
1. Green vegetables
Containing a lot of nutrients such as beta carotene, green leafy vegetables like kale and spinach also contain a lot of vitamin K. Vitamin K is very important and has many functions for the body. One is for bone health. Vitamin K is needed to maintain bone health. A recent study indicates that vitamin K can help prevent bone loss.
If you want to protect bone with vitamin K, which should be noted is that the intake of vitamin K should be gotten from green vegetable or other food. Researchers suggest that vitamin K in the form of a supplements leads to poisoning risks. To be safe, we recommend the consumption of natural foods that contain vitamin K. If you want to consume vitamin K supplements, please consult with a physician before you take one.
Almonds contain a lot of magnesium. Just one ounce of almonds alone is able to meet 20 percent of your daily magnesium needs. Mineral magnesium has many functions for the body’s health. One is keeping the bones to stay strong and healthy.
For women, you should consume 320 mg of magnesium per day, while men need 400 to 420 mg per day. The amount can be easily obtained by consuming foods such as whole grains, peanuts, almonds, whole wheat, and more. Not only can it be consumed with other foods, almonds also can be a tasty snack, which at the same time is also healthy for your bones.
Salmon is one of the types of foods rich in vitamin D. Vitamin D has an important role to protect and build your bones. Vitamin D helps the absorption of calcium, so without vitamin D calcium can not be absorbed optimally. A study shows that people who have low levels of vitamin D have lower bone mass as well.
People who lack vitamin D are more likely to experience bone loss and broken bones. You can get vitamin D by sun bathing. But you can also get it by consuming foods such as salmon. Besides containing vitamin D, salmon also contain omega-3 fatty acids that are good for the heart and brain.
Yoghurt not only contains good bacteria that help maintain digestive health. But yogurt also contains calcium which is important for your bone health. Calcium helps build stronger and thick bones, and maintain bone development during adulthood. This mineral is essential for our body.
Yoghurt is one of the good sources of calcium. Most yogurt can meet 40 percent of your daily calcium needs.
5. Tofu and soybean
Besides yogurt, tofu and soy beans good sources of calcium. Half a cup can contain about 20 percent of your daily calcium needs. Also, Tofu contains proteins that the body needs, as well as soybeans.
This one certainly does not surprise you. Milk is one of the best sources of calcium as well as yogurt and tofu. A glass of milk can meet the needs of a third of your daily calcium. Most dairy products not only contain calcium, but also vitamin D. If you have lactose intolerance, you can still enjoy organic milk such as soy milk.
Those are some types of foods that should be consumed if you want to maintain bone health . Remember, strong bones is indispensable to the health and fitness of the body.