Foods that help strengthen bones

We already know that calcium helps strengthen bones, while vitamin D improves calcium absorption and bone growth.

Here are some foods that help strengthen bones.

Foods that help strengthen bones. Foods that help build strong bones.

Green tea

Scientists at the University of Hong Kong (China) say that drinking green tea can help strengthen bones. Research shows that green tea contains many compounds that can stimulate bone formation and help delay bone loss.

Experts also suggest that, given these properties, green tea could be considered a potential treatment for osteoporosis and many other bone diseases. To reach this conclusion, the research team exposed bone-forming cells to three main components in green tea—EGC, GC, and GCG—for several days.

Scientists have found that EGC helps boost the activity of a key enzyme that stimulates bone growth by about 80%. The research also shows that high levels of EGC help inhibit the activity of a type of cell that breaks down or weakens bone.

Milk

0.2 liters of skim milk can provide you with 30% of your daily calcium needs. Choose a brand fortified with vitamin D to double the benefit. If you can't drink 3 glasses of milk a day, try mixing it with smoothies or sauces.

Cheese

Just 42.5g of cheddar cheese (a type of thick cheese) will provide you with more than 30% of your daily calcium needs. However, avoid eating too much as cheese can lead to weight gain, which is detrimental to your joints.

Most cheeses contain a small amount of vitamin D, but not enough to significantly meet your daily needs.

Sardines

Sardines are quite high in vitamin D and calcium. You can enjoy sardines with salad for a delicious, calcium-rich meal every day.

Egg

Although eggs can only provide about 6% of your daily vitamin D needs, they are an easily accessible, easy-to-eat, and nutritious food.

Soybeans

Scientists at the University of California-Davis (USA) have discovered that substances similar to the female sex hormone estrogen in food, such as isoflavones in soybeans, have a role in improving bone health.

Soybeans also have the potential to replace steroid hormone replacement therapy for postmenopausal women, The Times of India reported, citing expert Marta D. Van Loan. This finding is good news for women, who are at high risk of osteoporosis as they enter menopause.

According to Vietnamese Family