Discover the Best Vegetables for Strong Bones: A Must-Read!
Osteoporosis, a condition characterized by thin and brittle bones, poses a significant risk as we age. This ailment occurs when there is a decrease in bone mass, making the bones more prone to fractures. While menopausal women and individuals aged 65 and above are at higher risk, recent medical findings show that the average age of osteoporosis patients is decreasing every year. To prevent osteoporosis, it is crucial to prioritize bone health and incorporate bone-nourishing foods into our diets, such as vegetables rich in calcium.
Wondering which vegetables to include in your meals? Here are 8 types of vegetables known for their high calcium content, which can help strengthen and nourish your bones:
1. Cruciferous Vegetables:
Cabbage, turnips, broccoli, kale, and watercress are excellent choices. These fiber-rich vegetables also contain essential nutrients like vitamin B6, folate, iron, manganese, magnesium, phosphorus, and calcium.
2. Gourd Leaves:
Gourd leaves not only provide the body with 126 milligrams of calcium per 100 grams but are also rich in vitamin A. They offer benefits like improved eyesight, diabetes treatment, bone nourishment, enhanced immunity, reduced inflammation, and better digestion.
Cassia shoots and young leaves are packed with 156 milligrams of calcium per 100 grams. Additionally, they contain vitamins that boost the immune system and effectively prevent cold symptoms. These leaves also possess stress-relieving properties and can even aid in achieving a good night’s sleep.
4. Winged Beans:
Loaded with vitamin A, vitamin C, and vitamin E, winged beans help combat fatigue and strengthen the immune system. They are also renowned for their bone-building abilities.
Belonging to the cabbage family, kale provides a remarkable 245 milligrams of calcium per 100 grams. It is an exceptional vegetable to promote bone strength.
Mimosa water offers a whopping 387 milligrams of calcium per 100 grams, making it an ideal choice to nourish and fortify your bones. Moreover, mimosa water can be utilized in various culinary preparations such as curries, stir-fries, or delicious salads.
While acacia might emit a slightly pungent aroma, its taste is nothing short of delightful. With 137 milligrams of calcium per 100 grams, this vitamin A-rich vegetable supports eye health, aids in regulating blood sugar levels, alleviates menstrual complications, relieves gas and diarrhea, promotes wound healing, and nourishes the liver.
8. Cayenne Sprouts:
Providing a generous 395 milligrams of calcium per 100 grams, cayenne sprouts are a rich source of calcium. These sprouts are readily available and can be incorporated into various dishes.
Incorporating the aforementioned vegetables into your diet is a simple yet effective method to protect and support your bones. However, it is crucial to maintain a well-rounded nutritional plan, engage in regular exercise, and expose yourself to morning sunlight for optimal physical health. Additionally, refrain from habits that may affect bone health and immediately consult a doctor if you experience any bone-related abnormalities to receive timely and appropriate treatment.
For more information, credits go to Phyathai Hospital and Prince Suvarnabhumi Hospital.
Check now ‘Which vegetables nourish bones?’ Open the menu of 8 types of ‘vegetables’ that are high in calcium Eat them and nourish your bones Take them quickly if you don’t want ‘osteoporosis’.
When you get older One risk that often follows is the condition “osteoporosis” Thin and brittle, which is caused by a decrease in bone mass causing the bones to lose strength So it breaks easily. Especially those in high risk groups such as menopausal women. and those aged 65 and over, but the latest medical information has found that thin bones and “Osteoporosis” The average age tends to decrease each year. If you don’t want to face the situation “osteoporosis” Prevention is better than cure. with food nearby, that is “vegetables” There are some types.calciumHigh helps build bones. “Which vegetables nourish the bones?” Let’s check.
What symptoms indicate osteoporosis?
First of all, let’s check the symptoms. What symptoms are you reporting?osteoporosis Although osteoporosis is a disease that does not manifest as direct pain, until a fracture occurs But when there is a lot of osteoporosis, it will lead to other diseases. Which will then show as symptoms in various organs, such as pain and stiffness from osteoarthritis. Especially in the knee area or if you have weakness due to degeneration of the spine until it presses on the nerve, so eating vegetables, fruit and foods that nourish the bones can help.
Which vegetables nourish the bones?
1. Cruciferous vegetables
For example, cabbage, cabbage, turnips, broccoli, kale, and water vegetables are rich in fiber, vitamin B6, folate, iron, and manganese. It is also high in magnesium, phosphorus, and calcium. which is very beneficial for nourishing and strengthening bones
As for the leaves and young shoots of the gourd, Provides the body with calcium up to 126 milligrams per 100 grams and is also a source of vitamin A. which helps to nurture vision Helps to treat diabetes, nourishes bones, and boost immunity in the body. Improves inflammation and good digestion
Cassia shoots and young leaves Provides up to 156 milligrams of calcium per 100 grams and also contains vitamins that help strengthen the body’s immunity. And helps prevent cold symptoms very well. In addition, the young leaves of Cassia There are also substances that help relieve stress. and it’s a light sleeping pill too
4. Winged beans
Winged beans are rich in vitamin A, vitamin C and vitamin E. They have properties that help relieve fatigue. and strengthens the body’s immune system very well It is also classified as a vegetable that helps build strong bones as well.
Kale is classified asa vegetableCabbage family: 100 grams of kale provides up to 245 milligrams of calcium to the body, it is considered a vegetable that provides a very high amount of calcium to the body. So it’s not strange at all. Kale is classified as a vegetable that helps strengthen bones.
100 grams of mimosa water gives the body up to 387 milligrams of calcium, thus helping to build strong bones. Importantly, mimosa water can also be used to make curries, stir-fry or a delicious salad.
Smells a little but delicious. 100 grams of acacia provides up to 137 milligrams of calcium to the body and it is also a vegetable rich in vitamin A. That helps to nurture sight, it is also a vegetable that has the effect of reducing blood sugar, helps with menstruation, expels gas, relieves diarrhea, helps heal wounds, and nourishes the liver well.
8. Yod Khae
100 grams of cayenne sprouts provide up to 395 milligrams of calcium, and are considered a calcium-rich vegetable. You can easily find something to eat. It can also be used to make a variety of food menus.
In this regard, eat a vegetable mentioned above It is considered another simple method. that can be done To support and protect bones osteoporosis but for good physical health in general You should eat other foods. Follow the principles of nutrition, exercise, and getting sunlight in the morning. Avoid various behaviors that can affect bone health and when there are symptoms of bone abnormalities you should see a doctor immediately. to receive correct and appropriate treatment
Thanks for the info: Phyathai Hospital, Prince Suvarnabhumi
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