As we age, one of the risks that often follow is osteoporosis, thinning and brittle bones. Which is caused by a decrease in bone mass, causing the bones to lose their strength, making them easily broken even from minor accidents such as tripping and falling. The main risk groups are postmenopausal women and people aged 65 and over. The bones that are often broken are the wrist bones, hip bones, shoulder bones, and even the spine.
Eating a well-balanced diet is a simple way to take care of your body that is very beneficial for the process of building strong bones. Let’s take a look at some bone-building foods that are suitable for people of all ages as follows:
Fruit group: banana
Bananas are one of the foods that can help prevent osteoporosis because 100 grams of bananas contain 26 milligrams of calcium and also contain vitamins A, C, and E, as well as iron, โปรโมชั่นพิเศษจาก UFABET สมัครตอนนี้ รับโบนัสทันที, potassium, and magnesium. Eating bananas regularly helps the body absorb calcium and other nutrients better. And bananas also have the ability to help reduce blood pressure, prevent heart disease, and blocked blood vessels.
Soy products group
Tofu or soy milk is a product of soybeans that contains a lot of protein. However, protein alone may not be enough. Ready-to-drink soy milk has add vitamin D, calcium, and other nutrients. Which can be consum as a milk substitute for those who do not like to drink milk or are vegetarians.
Cruciferous vegetables group
Cruciferous vegetables such as cabbage, Brussels sprouts, collards, broccoli, kale, watercress and collard greens are rich in fiber, vitamin B6, folate, iron and manganese. They are also high in magnesium, phosphorus and calcium, which are all great for maintaining and strengthening bones.
Finally, bone health and overall health can be strong together if you eat a complete diet in the right amount so that your body receives complete nutrients and does not harm your health. In addition to eating foods that nourish your bones, it is important not to forget to exercise regularly, get enough rest, and avoid behaviors that harm your health.