These 7 foods are rich in bone-building protein, calcium, vitamins D and K, which are good for osteoporosis.
Vietnam is a country with a high rate of people with bone and joint diseases, which has been increasing in recent years and is getting younger. With age, bones tend to weaken, which can increase the risk of osteoporosis and fractures.
Bone health should be taken care of long before osteoporosis becomes a problem. Bone health peaks around the age of 30 and then begins to decline. According to Dr. Tran Chau Quyen, Head of the Department of Adult Nutrition Consultation - National Institute of Nutrition, the rate of young people with osteoporosis is increasing. Statistics show that about 6-7% of the total number of people between the ages of 20-50 years old. However, after the age of 50, this number increases to 60-70%, especially postmenopausal women.
By incorporating foods rich in bone-building nutrients such as calcium, protein, vitamins D and K, you can build strong bones when you are young and maintain bone health as you age. To prevent the risk of osteoporosis due to diet, Dr. Tran Chau Quyen recommends practicing the "10 reasonable nutritional tips until 2030" recently issued by the Ministry of Health. In particular, the daily diet needs to include all food groups, ensuring food diversity. In addition, it is necessary to increase exercise to improve overall health. If you want stronger bones, the following foods can help.
1. Canned fish
Canned fish contains many nutrients that help strengthen bones and prevent osteoporosis.
Fatty fish, especially salmon and sardines, are packed with nutrients that promote bone health. For convenience and calcium, try canned fish. Canned salmon and sardines with bones are high in calcium, vitamin D, and protein, all of which are important for bone health. Canned fatty fish is also high in omega-3 fatty acids and low in saturated fat, so it’s also great for heart health.
However, it should be noted that regular consumption of canned fish can lead to increased blood pressure, weight gain, bloating, etc. According to the Linus Pauling Institute, an average can of tuna - whether packed in oil or in water - contains about a quarter of the recommended daily intake of sodium. Although sodium is necessary to regulate fluids in the body, it is important to know how much canned fish you should eat each day to keep your sodium intake within limits.
2. Milk prevents osteoporosis
Milk is often touted as a great food for osteoporosis thanks to its vitamin D content. Vitamin D isn't naturally present in many foods, so some milks, both plant-based and cow's milks, are fortified with vitamin D. Just look for the words 'fortified with vitamin D' on the front or turn the container upside down and check that it has at least 20% of the Daily Value (DV) for vitamin D on the Nutrition Facts label.
3. Cruciferous vegetables
Cruciferous vegetables like broccoli, cauliflower, kale, collard greens and Brussels sprouts are not only high in fiber, but also packed with important nutrients that may protect against osteoporosis, especially calcium, vitamin K and magnesium.
Lower magnesium levels are linked to osteoporosis, and at least 20% of people don't get enough magnesium every day, says Jena Brown, RD, sports nutritionist and owner of Victorem Performance Nutrition in Brenham, Texas.
Brown recommends eating plenty of collard greens because of their bone-strengthening calcium and vitamin K content. One cup of cooked collard greens contains 268 mg of calcium (21% DV) and 773 micrograms of vitamin K (644% DV).
4. Beans
Remember that bone health isn’t all about calcium. Beans contain both protein and magnesium, and because they’re so versatile, they can be incorporated into a variety of recipes and dishes, from salads to soups, says Kaytee Hadley, a functional medicine nutritionist and founder of Holistic Health and Wellness in Richmond, Virginia. Beans provide some calcium to help meet overall calcium needs. Soybeans are a good example, with 13 percent DV per half-cup cooked serving. Beans are also rich in fiber, which helps keep bowels regular, balances blood sugar, and lowers cholesterol.
5. Yogurt
Given the bone health benefits of milk, it’s no surprise that yogurt is also a great food for osteoporosis. It’s another great source of calcium, vitamin D, and protein. Greek yogurt is particularly high in protein, but you can still get protein and calcium from regular yogurt, just make sure to choose a variety that doesn’t contain added sugar.
6. Prunes
Prunes contain potassium and many antioxidants that may work synergistically to enhance bone-healthy benefits.
Prunes may promote bone health. Prunes are a good source of vitamin K, which helps regulate bone breakdown and mineralization. They also contain potassium and several antioxidants that may work together to enhance bone health benefits.
Eating just 5-6 prunes a day has been shown to improve bone mineral density in postmenopausal women. This is a major benefit, as postmenopausal women are at higher risk of osteoporosis due to hormonal changes during menopause.
7. Enhanced orange juice
If you don't like milk, try fortified orange juice. While oranges aren't a natural source of calcium or vitamin D, many orange juice manufacturers add these nutrients. Just check the Nutrition Facts panel to see if your orange juice contains added calcium and vitamin D (ideally at least 20% of the Daily Value for each).
Source: https://giadinh.suckhoedoisong.vn/7-loai-thuc-pham-tot-nhat-cho-benh-loang-xuong-172250219213936429.htm
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