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Bone nourishment Delicious, easy and useful
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Bone nourishment is important for the health of the body. Because it may help strengthen the bones from a young age And reduce the risk of bone health problems 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.

Usually, 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.

Each day The body needs the following amounts of calcium and vitamin D:

Calcium: The average adult should get 1,000 milligrams of calcium; over 50 years, 1000-1,200 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 Support Easy to find near 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


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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 yor leaves and chaflu leaves should not be eaten in large quantities. This can cause kidney stones or in the bladder.

Dairy products
The first thing that comes to mind when it comes to calcium is probably milk and dairy products. Like cheese or yogurt, these products actually provide protein, potassium and phosphorus, which are essential nutrients for bone health. Nowadays, more and more nutrients the body needs are added to milk. We therefore see vitamin D or other mineral formulas as another option for consumers.

Soy products
Tofu or soy milk are all products of soybeans with high amounts of protein. But just protein might not be enough. Ready-to-drink soy milk is fortified with vitamin D, calcium and other nutrients that can be substituted for milk for non-dairy eaters or vegetarians.

egg
Many people are familiar with eating eggs well, but did you know that one yolk contains approximately 40 IU of vitamin D, while an egg white is rich in protein, which is equally important. 1 egg a day if you want to eat more Should also consider other foods that are eaten together that day. This is because some types of fat can affect health.

Finally, bone health and overall health can be strong together if you eat the right amount of all food groups. So that the body receives complete nutrition and not harmful to health. In addition to eating bone-nourishing foods It is important not to forget to exercise regularly. Get enough rest And avoid behaviors that harm their health as well If there are concerns about bone health The risk of developing bone disease Or have bone disorders Should consult a doctor for appropriate examination and treatment.
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