10 foods good for bones you should not ignore
Potatoes, figs, almond butter, orange juice... help strengthen bones.
Doctor Phan My Hanh (Ho Chi Minh City) said that supplementing foods rich in calcium and vitamin D will help strengthen bones and prevent osteoporosis.
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Food good for bones |
Green leafy vegetables
Calcium is abundant in cruciferous vegetables such as bok choy, Chinese cabbage, Chinese cabbage, kale, collard greens and the leaves of turnips. One cup of cooked turnip greens contains about 200 mg of calcium (20% of the body's daily requirement). In addition, green vegetables are rich in vitamin K, which reduces the risk of osteoporosis.
Potato
One medium baked potato without salt provides 31 mg of magnesium and 542 mg of potassium. These are two mineralsHelps keep bones healthy. A lack of magnesium in the body affects vitamin D balance, which affects bones. Potassium neutralizes acids in the body that can reduce calcium in bones.
Start your day with a sour taste
Add a grapefruit to your breakfast to wake up your taste buds. Vitamin C has been shown to help prevent osteoporosis. One pink or red grapefruit has about 91 mg of vitamin C, which is about what you need for the whole day. You can substitute an orange for 83 mg of vitamin C.
Figs
Five medium fresh figs contain about 90 mg of calcium and other minerals such as potassium and magnesium. Dried figs are also nutritionally similar. Half a cup of dried figs has 121 mg of calcium.
Canned fatty fish
Salmon and other fatty fish provide vitamin D and omega-3 fatty acids, which help keep bones strong. The best way to eat fish with the bones is canned. Three cans (28g each) contain 197mg of calcium.
Almond butter
Two tablespoons of almond butter contain 112 mg of calcium and 240 mg of potassium, along with protein and other nutrients.
Plant-based milk
Soy, almond, or coconut milk all provide nutrients, calcium, and vitamin D.
Vegetable protein
Half a cup of tofu contains more than 800 mg of calcium. Research shows that the isoflavones in soy reduce bone loss in postmenopausal women.
Orange juice
Orange juice contains the same amount of calcium as milk.
Choose a smarter sweetener
Unlike refined white sugar, molasses is a source of calcium. One tablespoon of molasses contains 41 mg of calcium. Molasses can be substituted for honey and added to yogurt, oatmeal, or fruit juice.