It is important to maintain health and how to eat. This principle also applies to bone health. A balanced and healthy diet can help bone health at every age and reduce the risk of osteoporosis. The health of bones depends on the following important elements.
About 1 kilogram of calcium is contained in an adult, and 99% of it is stored in bones. In addition to making bones strong, calcium also helps maintain nerve and muscle function. Having enough calcium is important at every age, especially when young people are growing fast.
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.
Vitamin D plays two important roles in bone health: helping the intestinal tract absorb calcium and allowing bones to metabolize and strengthen the structure. Vitamin D is synthesized after UV-B is exposed to sunlight. However, the type of modern indoor living leads to a general lack of vitamin D, which in turn affects bone health.
Natural foods rich in vitamin D are difficult to find. Therefore, vitamin D is added to breakfast cereals and orange juice sold in supermarkets in countries where there is less sunshine.
When it comes to foods that promote bone health, most people only mention calcium and vitamin D. In fact, it is very important to have enough protein!
Protein provides essential amino acids for the body. Inadequate protein intake can lead to insufficient bone stock in young age and accelerated loss after age. The protein itself can seize the bone in the bone and prevent rapid loss. After age, inadequate intake of protein also results in decreased muscle mass and decreased muscle strength, further increasing the risk of falling fractures.
Sources of protein include: dairy products, eggs, meat, fish, beans and so on.
Vitamin K, magnesium, zinc, vitamin A precursors and other nutrients are also related to bone health. The food sources for each trace element are not listed here. A balanced diet is the best way to promote health.
Children and adolescents have enough calcium to inflate the “best bone mass” (that is, we say “bone”).Adults have enough calcium to maintain healthy bones and avoid premature bone loss. Having enough calcium after age can slow down bone loss, maintain normal motor function, help independent living and reduce care needs.