What To Eat Strong Bones?

Our daily menu needs to change to suit the age. And from now on, pay more attention to the foods that help your skeleton.
Adults under 50 need 1,000 mg of calcium and 200 IU (IU) of vitamin D, people over 50 need 1,200 mg of calcium and 400 to 600 IU of vitamin D daily. It sounds like these are very terrible numbers but actually you just need to eat enough foods rich in calcium and vitamin D to be able to .

.. exceed the target.

When should you treat osteoporosis?
There are mixed opinions about the important milestones for osteoporosis and the time it takes to start treatment

In women aged 20 to 29 years, normal bone mass is considered to be the average bone mineral density.




Based on that, the researchers gave a T score: a score of 0 is a benchmark, a score of 0 to - 1.0 is normal, and lower numbers - 2.5 indicates that you have osteoporosis. However, a score between - 1.0 and - 2.5 is thought to be lower in bone mass, lower than normal bone density and mass.
In 2004, experts recommended that those with a T score below - 2 0 (or - 1.



5 and lower if they have a medical history from family members related to osteoporosis or frequent smoking ...) should See a specialist to treat osteoporosis.
Today, experts still determine whether people who are being diagnosed with osteoporosis need to receive treatment. Not only are the costs of treatment of the disease not small, but the drugs also bring many ominous side effects such as chest pain, joint and bone pain, muscle pain or heartburn.
Building a solid foundation
To prevent osteoporosis, you need to take care of your body from an early age. You should get up early to exercise and exposure to the morning sun.



In addition, supplement the necessary nutrients and vitamins with supplements.
You should also see your doctor and try your bone mineral density. But most importantly, you need to have a proper diet to help supplement vitamin D and calcium, two important factors to help strengthen bones.
Calcium helps with the health of bones and teeth, while vitamin D helps your body absorb calcium better and helps bone growth.
Although these two nutrients need to be added to your menu early, it's not too late. If you are diagnosed with osteoporosis, you need to add large amounts of vitamin D and calcium to avoid cracking and fractures.
Foods that are good for bones

Yogurt
Most people get vitamin D through sun exposure, but foods like yogurt are also rich in vitamin D. One cup of yogurt can give you 30% of the calcium and 20% of the amount.



Vitamin D needed during the day.

Milk
Milk has always been called the typical drink in the supplement of calcium and vitamin D. A full glass of milk can provide 30% of daily calcium intake.
Cheese
While cheese can help you get your daily dose of calcium and vitamin D, you shouldn't eat too much. Just a small amount of cheese and you have enough nutrients to the body already.

Pilchard
This tiny fish contains high levels of vitamin D and calcium. Having sardines on the menu, you will not be too bored and bored of nutritious dishes.
Egg
Egg whites will help you reduce calories at meals but can not provide you with vitamin D like egg yolks.



While only 6% of vitamin D is absorbed in each egg yolk, this is one of the simplest vitamin D foods to add to your menu.
Salmon
In addition to providing omega-3 fatty acids, a very good nutrient for the heart, salmon also contains more than 100% of the daily vitamin requirement. So, please eat salmon to heart and bone health more!

Spinach
A small pot of spinach soup not only helps you add 25% of the daily calcium requirement, but also fiber, iron and vitamin A.
Cereals
Grains contain up to 25% of the vitamin D needed by the body each day. If you don't have time to go out or cook salmon, you can quickly eat a bowl of cereal to supplement vitamin D.
Tuna
Another delicious dish rich in vitamin D. Just 85 grams of tuna, you can load 39% of the vitamin D in the body. Look for different ways to prepare tuna for a rich menu.




Change lanes
Like spinach, collard greens contain a decent amount of calcium. A plate of boiled cabbage can give you 25% of your needed calcium. You can also cut finely chopped cabbage and mix it into your favorite foods.
Orange juice
A regular glass of orange juice contains plenty of calcium and vitamin D, but the orange juice boxes will be enriched with these. Many research results show that the vitamin C in orange juice helps your body absorb calcium more easily.

Soymilk
Try soy milk fortified with calcium. This milk is a great solution for those who are facing osteoporosis.

Tofu
64 grams of tofu contains up to 250 mg of calcium for strong bones.




Broccoli
first.

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