The Importance of Nutrition for Bone Health: Foods to Prevent Osteoporosis

Can food help you gain mass and slow down bone atrophy or osteoporosis? The medical profession claims that “it can be done” thanks to the mechanism of calcium and vitamins in foods that help create or replace calcium that is lost with age. which is the origin of Easy bone fracture related to osteoporosis (osteoporosis) which is a condition in which bone density decreases Bone strength decreases If the structure of our human bones is continuously created and destroyed. Calcium is therefore very important and you shouldn’t wait until you get older before eating nutritious foods!

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• soccer On average about 800 milligrams per day. Calcium-rich foods include fresh milk, skim milk, yogurt, cheese, animal cartilage, hard tofu, green beans, and red beans.
• sea ​​fish Especially sardines, mackerel and salmon, as well as being rich in calcium. High in essential fatty acids such as omega-3, which are a source of collagen that helps strengthen cartilage. Including various joints that have deteriorated to become strong again
• small fish, dried shrimp Which can be consumed whole and is rich in calcium. Therefore, it helps strengthen and keep bones strong. Including maintaining bone mass in better condition
• Vitamin D It should also be taken together with calcium. Because vitamin D helps the body absorb calcium and use it better. Foods that contain vitamin D include vitamin D-fortified milk, cereals, liver, egg yolks, high-fat fish such as salmon, tuna, mackerel, etc.

Take yourself to enjoy the sweet morning sun. It will make the fat under the skin. Can create vitamin D

• C vitamin Because it helps build collagen which helps support bones. Sources of vitamin C such as citrus fruits, citrus fruits, guava, etc.
• Fruits high in calcium Like kiwi, banana and papaya.
• Almond It is a rich source of manganese, vitamin E, biotin, zinc and bioflavin. All this helps to strengthen and increase bone mass.

Benefits of appropriate milk for every age group Care of brain and bone development

• poppy It contains up to 975 mg of calcium per 100 grams, a value considered very high. Until it is enough to meet the amount of calcium your body needs in 1 day.
• Long beans and soybeans These are local vegetables that can be consumed in any season and are rich in calcium.
• cruciferous vegetables Rich in fibre, vitamin B6, folic acid, iron and manganese. It is also rich in magnesium, phosphorus and calcium. which is very useful for nourishing and strengthening bones

In case you are not able to consume calcium in the required amount You can take calcium supplements, which is another option that can help, under the supervision of a doctor. You should exercise. At least 30 minutes at a time, about 3 times a week or more, will make your bones strong. However, the best time to prevent osteoporosis should be before age 30, as that is when bones can be densest and strongest. This is the phase with the highest bone mass. If you get older, you can only preserve the existing bone tissue so that it does not deteriorate. In particular, females have a 2-3 times higher risk of osteoporosis than males.

Thanks for the information from: Bangkok Hospital

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