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10 Good Foods for Your Bone Health

As we get older, bone health will usually go down. Therefore bone conditions also need attention. There are various ways to maintain bone health, one of which is to eat foods that can optimize the health of the network.

Bones play an important role in forming the structure of the body and protecting the organs in the body from injury. If his health is not maintained, the bones become brittle due to the risk of osteoporosis and fractures increase.

To form strong bones, two important nutrients must be fulfilled: calcium and vitamin D. Milk has both. While calcium in milk supports bone density and strength, vitamin D increases calcium absorption and bone growth. Besides milk, here is a list of foods that are good for bones.

Good food for your bones

The food you consume is quite important in your bone health. If your food is good, the bones will be good. Usually a row of foods that are good for bones that contain calcium.

Try some of these foods to support your bone health:

Read Also : 6 Of these Foods Make Bone Health Worse

1. Tofu

Tofu is a mainstay food in Asian cuisine because of its nutritional content. Half a cup of tofu contains more than 800 milligrams of calcium. Tofu also has the benefit of building other bones. Research shows that isoflavones in soybeans - the main ingredient in tofu - are useful in warding off bone disease in women after menopause.

2. Orange juice

Orange juice does not naturally contain a lot of calcium. However, many orange juice producers often sell calcium-fortified versions (see the packaging). Orange and vitamin-enriched orange juice also has the same amount of calcium builder as cow's milk.

3. Dried plums

Similar to grapes, plums are good for those of you who want to strengthen bones. Research has found that eating dried plums every day can help increase your bone density by slowing down the damage to bones in your body.

4. Dark vegetables

As said before, calcium is important for your bones. Of course, you can get it from dairy products but also found in vegetables. One good choice is dark leafy vegetables like bok choy, cabbage, collard, and turnips. You have to know, one cup of cooked green radish has around 200 milligrams of calcium (20% of your daily target). Besides, dark green vegetables also contain vitamin K, which can reduce your risk of osteoporosis.

5. Sweet potato

Two nutrients that help maintain healthy bones are magnesium and potassium. If you lack magnesium, you can have problems with your vitamin D balance, which can affect your bone health. Potassium neutralizes the acid in your body so it can release calcium from your bones. One delicious way to get these two nutrients is to eat medium-sized sweet potatoes without salt, which has 31 milligrams of magnesium and 542 milligrams of potassium.

Read Also : Sweet nutrition in the benefits sweet potato

6. Pomelo

Add oranges to your diet. Citrus fruits are known to have vitamin C, which has been shown to help prevent bone loss. One orange, especially grapefruit or whole red grapefruit contains about 91 milligrams of vitamin C, giving you the amount you need throughout the day.

7. FIG fruit

Figs are good food for strong bones. Five fresh figs contain about 90 milligrams of calcium and other bone support nutrients, such as potassium and magnesium. The dry version will also be as good as fresh fruit: half a cup of dried figs contains 120 milligrams of calcium.

8. Salmon

Salmon and other fatty fish types offer a variety of bone-enhancing nutrients. These fish types contain vitamin D, which helps your body get calcium, and omega-3 fatty acids, which can also help bones.

9. Yogurt

Yogurt contains more calcium than pure milk because it undergoes a more complex manufacturing process. An 8-ounce bowl of low-fat yogurt can provide up to 42% of your daily calcium needs.

10. Almond Butter

Compared to all nuts, almonds have the highest amount of calcium per portion. You can also get the same benefits of calcium in the form of butter. Also, almond butter does not contain cholesterol and is lower in fat than ordinary peanut butter. Plus, almonds contain potassium (240 milligrams in 2 tablespoons) and other proteins and nutrients that have a supporting role in shaping bone strength.

That's a row of foods that you can consume to increase the strength of your bones. So do not underestimate the condition of your bone health, because if you experience health problems, your activities will be hampered.

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Health and clinical interests include all aspects of infectious diseases

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