Bone growth remains strong throughout young adulthood. Once a person reaches middle age, bone mass slowly declines and bone loss begins, with women experiencing faster bone loss after menopause. But there are ways to slow this process. Diet is a good weapon to prevent bone loss —- through a proper diet, you can get the best bone peak and enhance bone density.
I. Superfoods for strong bones
1, milk
Calcium is the foundation of strong bones. adults under 50 years old need 1000 mg/day of calcium, and those over 50 years old need 1200 mg/day. The most common source of calcium is undoubtedly milk. An 8-ounce glass of milk, whether skim, low-fat, or full-fat, contains 300 mg of calcium.
2. Yogurt and cheese
Don’t drink milk? Well, a cup of yogurt contains at least the same amount of calcium ions as 8 ounces of milk, and an ounce of Swiss cheese is almost the same. Even for people who are lactose intolerant, there are now a variety of low or no lactose dairy products to choose from, and removing lactose from milk and dairy products will not affect the amount of calcium in them.
3. Sardines
Milk and dairy products are not the only source of calcium, another rich source is sardines. These small fish bones are needed to strengthen the bones —-3 ounces of canned sardines can provide more calcium than a glass of milk.
4. Green vegetables
Certain vegetables are also exceptionally rich in calcium. A half-cup serving of greens can provide the same amount of calcium as an 8-ounce glass of milk. One cup of green radish can provide 200 mg of calcium. While spinach and cauliflower also contain some calcium, but they need to consume multiple servings to get close to the amount of calcium with dairy products.
5. Fortified foods
If you are not interested in dairy products, sardines and green leafy vegetables, you may want to eat some fortified foods in moderation. These foods are not natural calcium-containing foods, but are fortified with different amounts of important minerals. Breakfast foods are a good choice – fortified orange juice contains up to 240 mg of calcium, and each cup of fortified cereal provides up to 1,000 mg of calcium. The specific amounts added to fortified foods can be determined by checking the appropriate nutrition label.
6, calcium supplements
Taking supplements is an easy way to boost your calcium intake, but some studies have shown that if you’ve taken enough calcium from food, taking more pills won’t help with bone health. Experts say there is no benefit to consuming more than 1,500 milligrams of calcium per day. To allow for maximum absorption, calcium supplements should not exceed 500 mg per dose, and most supplements should be supplemented with meals, but calcium citrate and calcium malate are not subject to this limit.
7. Soy products
A half-cup serving of tofu contains 258 mg of calcium. Calcium is not the only mineral that can promote bone growth; new research shows that the plant-based ingredient isoflavones can also enhance bone density. And soy products (such as tofu) are rich in isoflavones and exhibit estrogen-like effects on the body. Therefore soy may be useful for postmenopausal women to prevent bone disease.
8, salmon
Salmon and other fatty fish provide a large amount of nutrients that promote bone growth. They contain calcium as well as vitamin D, which aids in calcium absorption, and are also rich in omega-3 fatty acids. Fish oil supplements have been shown to reduce bone loss in older women, and can prevent osteoporosis.
9, nuts and nuts
Nuts and nuts can promote bone health in many ways. Almonds, pistachios, and sunflower seeds, are high in calcium food. Walnuts and flaxseeds are rich in omega-3 fatty acids. Peanuts, and almonds contain potassium, which helps reduce calcium loss in the urine. In addition, the protein and other nutrients contained in nuts are also beneficial to build strong bones.
10, low salt
Salt is the main culprit in depriving the body of calcium. The more salt eaten, the more calcium excreted in the urine. Therefore, adhering to a low-salt diet can help the body maintain more calcium and strengthen bones.
11, sunlight
Sunlight is not essentially food, but it is the best source of a nutrient that is very rare in food – the body receives sunlight to synthesize vitamin D. Without vitamin D, calcium is not properly absorbed. Although vitamin D is often added to milk as well, the vitamin D contained in an 8-ounce glass of milk is usually not sufficient for maximum calcium absorption. If living in an area with limited sunlight exposure, doctors recommend that it is best to take vitamin D supplements.
12. Weight-bearing exercise
In order to more effectively play the role of a bone-building diet, a moderate amount of weight-bearing exercise is necessary, using the body’s own weight or external weight to strengthen bones and muscles, you can have more bone mass and higher bone density, brisk walking, dancing, tennis and yoga these exercises are helpful for bone health.