5 foods to keep your bones healthy

As a nutrient for bone health, we definitely think of calcium.

In general, calcium is essential to maintain healthy bones, but today we will learn not only calcium but also various foods that contain nutrients to keep my bones healthy.

1. Nuts

Magnesium is essential to bone health, which helps absorb calcium and protects blood vessel health, so it is recommended to take it with calcium. Among nuts, almonds are the only foods that contain calcium and protein as well as magnesium. However, since almonds are high in calories, it is recommended to eat an appropriate amount steadily.

2. Anchovy

The recommended daily calcium intake for healthy adults is 700 mg. Anchovies are rich in calcium, so eating only 1/4 cup a day satisfies your daily calcium intake. Anchovies are also rich in vitamin D, which helps absorb calcium and synthesize protein, making them good for children and menopause women. If it is difficult to cook anchovy dishes separately, it is helpful to eat calcium just by dipping large anchovies in soup dishes.

3. Spinach

Spinach contains a lot of minerals such as calcium, magnesium, and iron, which improves bone health, helps children develop during their growth period and helps prevent osteoporosis by increasing bone density among older people. Fish in spinach is said to interfere with the absorption of minerals such as calcium, iron, magnesium and zinc. Fish ingredients are soluble in water, so blanching spinach in boiling salt water removes the fish ingredients, so there are ways to blanch them and eat them with vegetables, fry them, or boil them with soup.

4. Chick bean

Chickens are called "supergrains" because they contain a lot of protein, calcium, and dietary fiber and are low in calories. It is rich in calcium and vitamin K, which helps to maintain strong bones and prevent fractures. If consumed frequently, it maintains bone density, so it is very good for growing children and elderly people.

5. Cheese

Dairy products such as milk and cheese are rich in calcium and protein. Among them, cheese has a higher digestive absorption rate than other foods and is rich in vitamin B2 in cheese, which maintains muscle tissue and helps cell growth. Cheese is high in saturated fat, so people with obesity or hyperlipidemia should choose low-fat products. However, because cheese has low vitamin content, it is recommended to eat it with fruits or vegetables when eating cheese as a snack.

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