10 foods good for bones you should not ignore

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.

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 needs). 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 (28 grams each) contain 197 mg 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 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 osteoporosis 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.

Cao Kham