Calcium supplements for strong bones

28.03.23 129

To keep bones and joints strong, in addition to exercise, you need to eat enough nutrients necessary to build the body’s skeletal system. However, do you know what foods you really need to eat? In this article, Solife will talk about the most effective foods to help strengthen bones.

1. How important is nutrition for bones?

Nutrition plays an important and necessary role for strong bones and helps reduce bone degeneration. Having a reasonable diet will bring a lot of benefits to your bones and joints. Here are some nutritional benefits for strong bones:

  • Reduce degenerative conditions: Eating with a complete and balanced diet will help bones get loaded with necessary substances. Thereby, helping to strengthen bones and joints against degenerative conditions over time Should eat food groups rich in Vitamins A, C, E … to reduce osteoarthritis more.
  • Remove pressure on bones: Maintaining a healthy weight is an extremely effective solution for reducing pressure on bones. Therefore, we should build ourselves a healthy diet to balance the body and help keep bones and joints strong.
  • Support for the treatment of arthritis: In people with arthritis, there will be high levels of cholesterol in the blood. Therefore, to control and reduce cholesterol to help strengthen bones, we should have a reasonable diet.

The importance of nutrition for bones

In addition, there is no scientific evidence that natural foods can treat or cause bone and joint diseases. Therefore, only a reasonable diet can help patients fight and prevent chronic diseases such as high blood cholesterol, diabetes, high blood pressure,….

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2. What foods are rich in calcium? Foods that help strengthen bones

To keep bones strong, you should eat foods containing many nutrients for bones in your daily meals. Besides, never let the body lack calcium and vitamin D, because it will make you osteoporosis and prone to bone and joint problems. Therefore, here are the foods that help keep bones strong you need to know:

2.1 Clean green vegetables

Green vegetables are foods you should include in your meals to provide calcium and vitamin K for your body. Some clean green vegetables such as cabbage, kale, collard greens, collard greens, spinach, … with nutrients from green vegetables will help the process of raising healthy bones, reducing the condition Osteoporosis and rheumatic diseases. For example, with a small pot of cabbage soup, the body will get 20% of the calcium needed in a day.

Green vegetables are foods that help build strong bones

2.2 Milk

Milk is one of the foods that help strengthen bones, it provides nutrients and calcium necessary for bones. Soy milk, almond, … can provide calcium, vitamin D and other nutrients for the body. In addition, cow’s milk has a high amount of calcium nutrition and is very suitable for building strong bones.

Milk is a food for strong bones

2.3 Types of potatoes

When it comes to foods high in calcium, potatoes cannot be ignored. For example, one medium potato provides about 31mg of magnesium and 542mg of potassium, two minerals that are important for bone health. A magnesium deficiency can affect the balance of vitamin D in the body, causing negative effects on bones. Potassium neutralizes acids in the body, helping to minimize calcium loss in the bones. Therefore, potatoes will be suitable for you to supplement these two important nutrients.

When it comes to foods high in calcium, potatoes cannot be ignored.

2.4 Yogurt

Most of the body will get vitamin D through sunlight, but eating foods that help strengthen bones rich in vitamin D such as yogurt is also an effective way to replenish the body’s vitamin D. Just one glass of yogurt, the body can load 30% of calcium and 20% of vitamin D needed for each day.

2.5 Citrus fruits rich in vitamin C

Citrus fruits are considered to be foods that help strengthen bones effectively. In it, grapefruit is a citrus fruit rich in vitamin C, which helps prevent osteoporosis. Besides, you will be more alert if you eat a grapefruit in the morning. Because it contains about 91 mg of vitamin C, it meets the body’s vitamin C needs for the whole day.

Eat fruit to help strengthen bones

In addition, oranges are also a food for healthy bones, rich in vitamin C with more than 83 mg of vitamin C in one orange. Along with the addition of vitamin C orange will help your body absorb calcium more easily.

2.6 Tofu

Tofu is a very popular dish and contains a high nutritional content. Half a cup of tofu can contain more than 800 mg of calcium. It shows that tofu is a food that helps strengthen bones with many nutrients in calcium. Studies show that isoflavones (a nutrient found in tofu) help postmenopausal women prevent bone-related diseases.

2.7 Types of fish

Fish, especially salmon, provide the body with many important nutrients for bones. Each 85g salmon contains about 197 mg calcium. Besides, vitamin D in salmon has the ability to help the body absorb calcium and omega 3 fatty acids (healthy nutrients for the heart), making bones strong. You can buy salmon at reputable canning companies. In addition to salmon, you can eat tuna to supplement nutrients to help keep bones strong.

Read more: Tips to help keep bones strong every day

2.8 Almonds

Almonds are a good source of calcium, a bone-strengthening food that is easily absorbed by the body. Almond butter is made from ground almonds plus a little salt, with two tablespoons of almond butter it can provide about 112 mg of calcium and about 240 mg of potassium. In addition, almonds are packed with protein and other nutrients that play an important role in supporting the growth and maintenance of healthy bones and joints.

Eat almonds for strong bones

2.9 Figs

Figs are one of the fruits that strengthen bones, so you should eat it more often. Five fresh figs provide about 90 milligrams of calcium along with bone-healthy nutrients like potassium and magnesium. If you can’t buy fresh figs, dried figs are also a good choice. Just half a cup of dried figs provides up to 121 milligrams of calcium.

2.10 Honey

Unlike refined white sugar, honey is a very good source of calcium for the body. With just 1 tablespoon of honey syrup, it contains up to 41 milligrams of calcium. If using honey in combination with baking food, the amount of calcium will be even more. In addition to combining with yogurt or oatmeal, regularly use honey in the cooking process to increase the calcium content of the meal to help strengthen bones.

Honey is a food that helps strengthen bones

From the above ideas, we can see that there are many natural foods that can help us keep our bones strong. Through this article, Solife has highlighted the importance of nutrition for the development and maintenance of a healthy skeletal system. With 10 foods that help strengthen bones that Solife has brought, hopefully you will build yourself a reasonable diet for yourself.

Trần Hoàng Uyên (Senior Manager Pharmaceutical company) là chuyên gia cấp cao với nhiều năm kinh nghiệm trong lĩnh vực dược phẩm. Tốt nghiệp cử nhân chuyên ngành Quản lý dược I tại Trường Đại học Y dược TP. Hồ Chí Minh và hiện đang công tác tại công ty dược phẩm. Với hơn 10 năm kinh nghiệm làm việc trong ngành dược, chị Hoàng Uyên là chuyên gia cộng tác tham vấn y khoa cho danh mục blog cũng như các nội dung liên quan trên Solife. (Tran Hoang Uyen (Senior Manager Pharmaceutical company) is a senior specialist with many years of experience in the Pharmaceutical field. She graduated Bachelor of Pharmacy Management I at the University of Medicine and Pharmacy at Ho Chi Minh City and is currently working for a pharmaceutical company. With more than 10 years of experience working in the pharmaceutical industry, Ms. Hoang Uyen is a medical consultant collaborator for content on Solife's website.)