Although osteoporosis is a disease that does not directly show pain symptoms until a fracture occurs, when osteoporosis is severe, it will result in other diseases, which will then show symptoms in various organs, such as pain and stiffness from osteoarthritis, especially in the knee area, or weakness from the deterioration of the spine that presses on the nerves.
Therefore, we should all pay attention and start preventing bone degeneration in a simple way that we can do by ourselves by eating foods that help repair and maintain strong bones for as long as possible.
Each day, the body needs the following amounts of calcium and vitamin D:
- Calcium: Adults should get 1,000 milligrams of calcium. Those over 50 should get 1,000-1,200 milligrams.
- Vitamin D: People aged 1-70 years should receive 600 IU of vitamin D. People over 70 years old should receive 800 IU.
Fish are foods rich in calcium, especially sardines, mackerel and salmon, which are high in essential fatty acids such as omega 3, สมัคร ufabet กับเรา รับโบนัสทันที, which is a source of collagen production that helps strengthen deteriorated cartilage and joints.
Small fish, including dried shrimp, which can be eat whole, are high in calcium, which helps strengthen and maintain strong bones, as well as maintain bone mass in better condition.
Many dark green leafy vegetables are rich in calcium, such as kale, broccoli, water mimosa, moringa leaves, betel leaves, or bok choy. They also contain vitamin K, a mineral that helps reduce the risk of osteoporosis. Different vegetables provide different amounts of calcium.
Consumers should also consider the type of vegetable and the appropriate amount to eat. For example, moringa and betel leaves should not be eaten in excessive amounts, as they can cause kidney or bladder stones.
Dairy product, to being high in calcium, it also has relatively high levels of magnesium, phosphorus, and vitamin D, which also help strengthen bones and prevent osteoporosis.
It is recommend to choose to eat natural yogurt or low-fat yogurt so that you can eat with peace of mind without having to worry about sugar or calories.
In addition to eating foods, drinks, vegetables, and fruits that are rich in calcium and various vitamins, getting vitamin D from sunlight and exercising lightly regularly will help the body absorb calcium better. We all should get some gentle sunlight and exercise regularly to maintain strong bones and overall good health for a long time.