Normally, our bones will be healthy and maintain their strength if we continually receive essential nutrients, namely calcium and vitamin D. Calcium helps build and maintain strong bones and teeth. Vitamin D helps regulate calcium and phosphate levels in the body.
By each day The body needs the following amounts of calcium and vitamin D:
- Calcium: General adults should receive 1,000 milligrams of calcium. If they are over 50 years old, they should receive 1,000-1,200 milligrams.
- Vitamin D: People aged 1-70 years should receive 600 IU of vitamin D. Those over 70 years of age should receive 800 IU.
In addition to calcium and vitamin D , there are other nutrients that help in bone growth and development, such as protein, phosphorus, magnesium, manganese, zinc, vitamin K, etc.
Bone-building foods are quite important for physical health. Because it may help strengthen bones at a young age. And reduce the risk of health problems that may occur with bones. This happens easily as we get older. Whether it is rickets osteoporosis Broken bones from an accident or fall ทางเข้า ufabet This has collect foods that are beneficial to bones and are easily available to eat.
Milk and milk products: We already know that Milk and dairy products It is a food that is high in calcium. Cow’s milk has a high calcium content of 204.67 milligrams per 200 milliliters of cow’s milk. So it is beneficial in helping to nourish bones and teeth very well. Including being an important mineral in various work processes of the body. Drinking milk that benefits the body should choose to drink plain milk rather than flavored milk. Choose a less sweet type or no sugar added.
As for dairy products, such as cheese, they have an abundance of calcium that helps strengthen bones. For example, Just 100 grams of cheddar cheese contains 710 milligrams of calcium. The cheese is also rich in protein and vitamin D, which are good for bone mass. It also greatly reduces the risk of osteoporosis.
Meat that can be eating with the bones intact: Meat that can be eating with the whole bone, such as small fish and small animals that can be eating. With either the bone or the shell, such as minnows. White scale fish, blackfish, can sardines, etc., are another excellent source of calcium. Because eating just 100 grams of small fish can get up to 537 milligrams of calcium. And in addition to getting calcium, eating meat that can be eating. With the bones also has many other benefits, especially for the elderly. Because it is easily digest food After eating, it’s not too heavy on the stomach. Including being low in fat, there is no need to worry that it will affect your health.
Grains: Grains such as beans, poppy seeds (both white and black sesame), parsley seeds, chia seeds, etc. It is another high calcium food that helps strengthen bones and teeth very well. It is also a food that can be eating on its own or pairs with various foods. You can eat it like soup, porridge, American breakfast, etc. But let me warn you a little bit. Should be eating in moderation. It is recommend to consume 30-60 grams per day as it may cause negative effects on health such as abdominal discomfort. Causes malnutrition if you can only eat grains, etc.