Did you eat piles of dried fish or sesame seeds and did it really absorb calcium? In fact, the key to bone repair is calcium absorption rate! The latest research shows that eating fruits can actually reduce the risk of osteoporosis.
Prevent osteoporosis fruit
A study published in the Journal of Food & Function, which has a total of more than 12,000 people, aimed at postmenopausal women and investigated the relationship between their fruit and vegetable intake and osteoporosis. The research methods finally found that the group that ingested the most fruits had a 32% lower risk of osteoporosis than the group that ingested the least fruits.
Fruits are rich in many antioxidant nutrients, which can reduce inflammation in the body and reduce the risk of cancer. Rich dietary fiber can also promote gastrointestinal health, and there are three nutrients can consolidate the bone, with foods rich in calcium to eat together , can increase the absorption rate of calcium.
- To prevent the osteoporosis nutrient 1 – calcium citrate
calcium citrate in the acidic environment, the absorption rate is higher, the fruit with sourness is rich in citric acid, the Japanese nutritionist Nan Keiko has recommended citrus fruits such as orange, orange, lemon, grapefruit, etc. As well as peaches, plums, pineapples, kiwifruit, etc., the intake of these fruits will help the absorption of calcium.
The study of Hiroshima University in Japan also pointed out that drinking 200 ml of lemon juice every day and then adding calcium can increase the bone density by 1.32% and increase the bone density by at least half a year.
- Preventing osteoporosis nutrient 2-Vitamin C
Vitamin C can not only increase the absorption rate of calcium, but also promote the production of collagen, maintain the health of bones, and the fruit rich in most vitamin C is guava, according to the data of the Department of Pharmacy and Drugs. 100 grams of guava contains 120.9 milligrams, which is about 4 times that of lemon. Orange, kiwi, and small tomatoes are also rich in vitamin C.
The recommended daily intake for adults is about 100 milligrams, which is about half the amount of guava and 1 kiwifruit to make up for a day. The maximum intake is 2000 milligrams. If you eat too much in the long term, you may have kidney stones, etc. disease.
- Prevention of osteoporosis nutrients 3-β-cryptoxanthin
β-cryptoxanthin is found in yellow-orange foods. It is a kind of carotenoids, such as corn and oranges, and oranges are rich in many β-cryptoxanthin. Beta-cryptoxanthin plays a role in the process of bone formation and bone resorption in bone that slows bone resorption and promotes bone formation, allowing bone formation and bone resorption to reach a certain balance.
A joint study conducted by Hamamatsu Medical University and the Agricultural Research Institute of Japan found that eating 2-3 oranges a day can effectively increase women’s bone density after menopause and reduce the risk of osteoporosis.