Bone-nourishing food Delicious, easy and useful

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Bone nourishment is important for the health of the body. Because it may help strengthen bones from a young age And reduce the risk of health problems that may arise with the bones Which occurs easily as they get older Whether rickets Osteoporosis Broken bone condition from accident or fall This article has compiled a list of foods that are beneficial to the bone and are easy to find.

Normally, a person's bones are healthy and strong only after they are continually receiving the necessary nutrients. That is calcium and vitamin D. Calcium helps build and maintain strong bones and teeth. Vitamin D helps regulate calcium and phosphate levels in the body.

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Bone-nourishing food
Each day The body needs the following amounts of calcium and vitamin D:

Calcium: An average adult should get 1,000 milligrams of calcium.Over 50, 1,000-1,200 milligrams.
Vitamin D: People 1-70 years old should get 600 IU of vitamin D. Over 70 years old should get 800 IU.
Besides calcium and vitamin D There are also other nutrients that contribute to the growth and development of bones, such as protein, phosphorus, magnesium, manganese, zinc, vitamin K, etc.

5 bone-nourishing foods Easy to find close to you
Eating a healthy diet is a simple way to maintain healthy bones. Here are some examples of bone-nourishing foods that are suitable for people of all ages:

Fish with essential fatty acids
Fish with essential fatty acids, a source of vitamin D, which contributes to the absorption of calcium into the body. Especially fish that are readily available, such as mackerel, sardines, tuna, salmon, etc. Moreover, essential fatty acids like omega-3 fatty acids contribute to bone formation and prevent bone loss. with

Green leafy vegetables
Many dark green leafy vegetables are rich in calcium. Whether it is kale, broccoli, shading, yorch, or bok choy, it also contains vitamin K, a mineral that helps reduce the risk of developing osteoporosis. Which each type of vegetable provides very little calcium in different ways. Consumers should take into account the type of vegetables and the amount of eating that is appropriate as well, such as the yor leaves and the leaves should not be eaten in excess This can cause kidney stones or in the bladder.