Cooking instructions: 4 dishes to help keep bones and joints strong and flexible

Healthy bones and joints do not only depend on drinking milk with added calcium, but also require a combination of many nutrients: calcium to “build bricks”, collagen as “cement” to connect, vitamin D to “transport” and supporting micronutrients to complete the bone structure. Instead of supplementing individually, you can completely nourish strong bones right from your daily meals.

Below are 4 delicious, easy-to-make dishes that provide a complete set of nutrients to help "rejuvenate" bones and joints, reduce pain and maintain flexibility:

Braised pork leg with soybeans

Among the many ways to supplement nutrition for bones, daily cuisine is a method that is both delicious and effective. A bowl of stewed pork leg with soybeans is not only fragrant and fatty but also a rich source of calcium from soybeans combined with natural collagen from pork leg. This combination helps strengthen bones and make joints more flexible.

Steamed Tofu with Egg and Shrimp

If you are looking for a soft, easy-to-eat dish for both the elderly and children, steamed tofu with eggs and shrimp is the ideal choice. Tofu provides easily absorbed plant calcium, while shrimp provides the necessary amount of protein and zinc to stimulate bone cell regeneration. The light, fatty flavor makes this dish suitable for every family meal.

Broccoli and mushroom stir fry

For those who love green vegetables, stir-fried broccoli with shiitake mushrooms is not only delicious but also nutritious. Broccoli is rich in vitamin C, which supports collagen production, while shiitake mushrooms contain ergosterol - a substance that converts into vitamin D when exposed to light, helping the body absorb calcium more effectively. When stir-fried quickly over high heat, the vegetables retain their bright green color and fresh flavor.

Steamed ribs with pumpkin

Finally, steamed ribs with pumpkin is a dish that is both warm for the stomach and good for the eyes thanks to the amount of beta-carotene in pumpkin. Ribs provide calcium in an easily absorbed form, helping to prevent osteoporosis. When steamed with pumpkin, the sweet taste of vegetables blends with the rich flavor of meat to create a dish that is both nutritious and suitable for the whole family.

Cleverly incorporating these dishes into your weekly menu, along with reasonable exercise and scientific sunbathing, will help you maintain strong, flexible bones and limit age-related pain and fatigue.