Food for healthy Bones
Milk is often the source of the intake mentioned when talking about healthy bones. Why? Calcium content contained in milk is one component of bone-forming minerals, which makes many people always associate milk with bone health.
There are other food sources that also help to form healthy bones, and not solely because of the calcised content, but because it contains other minerals that are good for the bones
Many nutrients contribute to the healthy bone calcium and vitamin D. The best advice to have healthier bones is to consume healthy balanced eating patterns
Dried Prem
Plum or dried plum is often associated with digestive health. In addition, this fruit, as it says Shirin Hooshmand, an assistant professor of San Diego State University, also has a positive effect on bone strength. Extensive research titled Dried Plums, Prunes, and Bone Health: A Comprehensive Review conducted on animals and humans showed that fruit consumption could restore and prevent loss of bone mass.
Fruit and vegetable green leaves
Consumption of many fruits and vegetables green leaves such as broccoli or spinach, in general, can also make bones stronger. It is related to polyphenols and other components such as antioxidants, which are found in fruits and vegetables. Coupled with the content of potassium, magnesium, and vitamin K, all of which are components of bone formation and defense. On the other hand, fruits and vegetables have an alkali effect on the body-based balance of acids that can prevent the excretion of calcium.
Legumes
In addition to fiber, legumes are also contained calcium and magnesium is good for bone health. However, legumes are also dense substances called phytates, which can impair the body's ability to absorb calcium. To reduce the phytate levels, soak the legumes in the water a few hours before cooking. Afterward, cook the pods using new water.
Walnut Fruit
Omega-3 fatty acids commonly found in fish are also found in plant sources such as walnuts. It also contains manganese, copper, magnesium, phosphorus, vitamin B6, and iron.
Orange juice
Many brands of orange juice that have been enriched with calcium and vitamin D. Ascorbic acid found in orange juice can help the absorption of calcium. In addition, the orange juice is also contained in potassium, folate, and thiamine. That way, there are many benefits that can be gained from this drink.
Egg
Eggs offer not only protein but also healthy vitamin D. Be sure to consume the egg yolks because there is a vitamin D content here.
Onion
Women who consume onions every day have five percent more bone mass than those that consume only one time a month or less. It is necessary to do more research to find out the best amount to consume and the form of the presentation, whether eaten raw or mature.
Salmon, Sardine, and Tuna
In general, fish consumption has been linked to better bone health. Fish fats that are found in salmon and sardine are known for their high protein quality, trace minerals, omega-3 fatty acids, and vitamin D. Meanwhile, tuna is also rich in vitamin D, potassium, magnesium, and omega-3 fatty acids.
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Plum or dried plum is often associated with digestive health. In addition, this fruit, as it says Shirin Hooshmand, an assistant professor of San Diego State University, also has a positive effect on bone strength. Extensive research titled Dried Plums, Prunes, and Bone Health: A Comprehensive Review conducted on animals and humans showed that fruit consumption could restore and prevent loss of bone mass.
Fruit and vegetable green leaves
Consumption of many fruits and vegetables green leaves such as broccoli or spinach, in general, can also make bones stronger. It is related to polyphenols and other components such as antioxidants, which are found in fruits and vegetables. Coupled with the content of potassium, magnesium, and vitamin K, all of which are components of bone formation and defense. On the other hand, fruits and vegetables have an alkali effect on the body-based balance of acids that can prevent the excretion of calcium.
Legumes
In addition to fiber, legumes are also contained calcium and magnesium is good for bone health. However, legumes are also dense substances called phytates, which can impair the body's ability to absorb calcium. To reduce the phytate levels, soak the legumes in the water a few hours before cooking. Afterward, cook the pods using new water.
Walnut Fruit
Omega-3 fatty acids commonly found in fish are also found in plant sources such as walnuts. It also contains manganese, copper, magnesium, phosphorus, vitamin B6, and iron.
Orange juice
Many brands of orange juice that have been enriched with calcium and vitamin D. Ascorbic acid found in orange juice can help the absorption of calcium. In addition, the orange juice is also contained in potassium, folate, and thiamine. That way, there are many benefits that can be gained from this drink.
Egg
Eggs offer not only protein but also healthy vitamin D. Be sure to consume the egg yolks because there is a vitamin D content here.
Onion
Women who consume onions every day have five percent more bone mass than those that consume only one time a month or less. It is necessary to do more research to find out the best amount to consume and the form of the presentation, whether eaten raw or mature.
Salmon, Sardine, and Tuna
In general, fish consumption has been linked to better bone health. Fish fats that are found in salmon and sardine are known for their high protein quality, trace minerals, omega-3 fatty acids, and vitamin D. Meanwhile, tuna is also rich in vitamin D, potassium, magnesium, and omega-3 fatty acids.
