As people age, their bones are naturally weakening, creating a higher risk of fractures and other injuries.
This condition, often called osteoporosis, occurs more frequently and earlier in women due to menopause Bone loss and lower bone mass, according to Healthline.
Osteoporosis can often lead to complications such as chronic pain, invalidity and premature death in serious cases, as well as pneumonia in the elderly.
Although the condition is more common in women, a 2019 study published by the National Institutes of Health (NIH) found that men were more likely to die a year after a hip fracture than women.
Although it is not possible to completely prevent osteoporosis, daily nutrition can help support and strengthen bones.
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Foods rich in calcium, vitamin D, protein, magnesium, potassium and vitamin K are essential for solid and resilient bones, according to the dietary nutritionist registered Lauri Wright, director of nutrition programs at the public health college of the University of Florida in the South.
Here is Six foods Recommended by nutritionists for bone health.
Tofu is a rich source of protein and calcium, according to nutritionists.
Jacqueline Klunk, a dietary nutritionist in Pittsburgh, shared with Eatingwell that most of the tofu takes place in a calcium solution. She recommends that tofu eaters check the label to ensure that this solution is present.
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A portion of half a cup of tofu in calcium solutions contains 861 milligrams of calcium and 22 grams of protein.
Wright has added that tofu and soy products contain isoflavones, which can have “bone protection”.
In addition to stimulating digestive healthPrunes can also support bone health.
The recorded dietitian based in Michigan, Grace Derocha, told Eatingwell that dried fruits are “stuffed” with bone strengthening nutrients such as vitamin K, which helps regulate the balance of calcium and bone formation.
Prunes also contain manganese, an essential element in bone formation, as well as potassium.
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Wright also said: “Emerging research suggests that prunes can reduce bone loss and support bone formation, probably due to their polyphenols, potassium and vitamin K.”
Eatingwell recommends eating a portion, or about a quarter of cup, prunes per day for good bone support.
Yogurt is rich in calcium, vitamin D and protein, all of which support bone health, according to Klunk.
For more calcium, the expert advised to opt for Regular yogurt On the Greek yogurt because it contains almost half of the daily value.
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Plant -based yogurts can also be a good source of calcium and vitamin D.
Wright has agreed that dairy products, including yogurt, milk and cheese, are among the “richest sources of calcium, which is an element of critical construction of bone tissue”.
A portion of 3 ounces of salmon contains 15 milligrams of calcium, almost meeting the daily portion, according to the American department of agriculture (USDA).
Salmon also has many useful omega-3 proteins and omega-3 fatty acids, which have been linked to better bone quality.
Vitamin D is known to be essential for the absorption of calcium in the body.
Other fatty fishLike sardines with bones and mackerel, offer the same advantages of vitamin D and omega-3, Wright told Fox News Digital.
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The recorded dietitian based in Los Angeles, the nutritionist, Ilana Muhlstein supported the power of sardines, which includes more calcium than salmon.
“It is encouraged to eat soft bones for even more calcium,” she told Fox News Digital. “They also contain vitamin D, which helps to absorb calcium.”
Muhlstein added that sardines are “also rich in omega 3 and weak in mercury and can be excellent for bone health”.
Green leafy vegetables are among the best overall health foods because they are filled with various nutrients and vitamins.
Curlying cabbage is a better option in the category, said Klunk, as it is naturally lower in oxalates, chemicals that can interfere with the absorption of calcium. Spinach, although rich in calcium, also contains oxalates.
A cup of kale is considered an “excellent source” of vitamin K, according to Eatingwell.
Sprinkle or massage the kale with a healthy source of fat, such as olive oil or avocado oil, will help ensure good absorption of vitamin K.
Wright also recommends other green leafy vegetables like Bok Choy and Collard, noting their high content of calcium and vitamin K.
Nuts and seeds – such as almonds, chia seeds or pumpkin seeds – provide bone support elements such as magnesium, phosphorus and small quantities of calcium, according to Wright.
Beans and lenses also offer magnesium, phosphorus and proteins, which, according to the expert, are important for “bone remodeling and strength”.
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The Tahini, which is made from ground sesame seeds, contains large quantities of calcium, magnesium and phosphorus, which are all essential for bone structure and density, the shared darling eating.
Foods rich in magnesium like nuts help regulate the parathyroid hormone, according to Muhlstein, which helps control calcium levels.
Wright stressed that calcium alone is not enough to support bone health, because its good absorption also requires vitamin D.
“Do not forget to support nutrients such as magnesium, vitamin K and proteins,” she advised.
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“Discarding the calcium intake throughout the day,” suggested Wright. “The body best absorbs calcium in smaller doses (about 500 milligrams at a time), therefore space sources, especially supplements.”
The expert also warns against “bone harmination” habits, such as consumption too much sodium, caffeine or alcoholOr do not have enough fruits and vegetables.
Source of the original article: 6 foods that you should eat for stronger bones, according to nutritionists
