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What to eat for osteoporosis? Middle-aged and elderly people often have symptoms of osteoporosis. What should they eat? The editor wants to tell everyone that diet is very important whether it is to prevent or treat osteoporosis. Therefore, let me learn two tricks with the editor today, and see what to eat for osteoporosis.
What to eat for osteoporosis?
1. Animal bones
In addition to drinking milk, we will consciously add animal bones to our daily diet to help supplement calcium. More than 80% of animal bones are calcium. Drinking more bone soup can supplement rich calcium. When making pork bone soup, add a little vinegar, which can promote the dissolution of bone calcium and increase the absorption and utilization of calcium by the human body.
2. Kelp and dried shrimps
Kelp is rich in minerals, and every 100 grams of kelp contains 1100 mg of calcium. In addition, kelp is also rich in sodium alginate, which helps prevent leukemia and bone cancer. Shrimp skin is rich in nutrition, and it is high in quality and low in price. It is one of the ideal sources of calcium. These two foods can be properly added to the daily diet to help supplement more calcium.
3. Salmon
Salmon and other fatty fish provide your body with plenty of bone-healthy nutrients. They contain calcium, as well as vitamin D to assist in calcium absorption. They are also rich in OMEGA-3 fatty acids. Research shows that fish oil supplements can reduce bone loss and prevent osteoporosis in older women.
Next, there are foods to treat osteoporosis recommended for everyone
Beans and soy products: soybeans, edamame, lentils, broad beans, tofu, dried tofu, etc.
Milk and dairy products: cow's milk, goat's milk, cheese, yogurt, condensed milk.
Aquatic products: crucian carp, carp, silver carp, shrimp, dried shrimp, shrimp skin, crab, kelp, laver, clam, sea cucumber, etc.
Fruits and dried fruits: lemons, loquats, apples, black dates, almonds, hawthorns, raisins, walnuts, watermelon seeds, pumpkin seeds, sesame seeds, dried mulberries, peanuts, lotus seeds, etc.
Meat and poultry eggs: mutton, chicken, eggs, duck eggs, quail eggs, etc.
Vegetables: celery, rapeseed, carrots, coriander, black fungus, mushrooms, etc.
Dietary Tips for Calcium Supplementation and Build Strong Bones
Milk is the best calcium supplement food. Soy products are also rich in calcium. Animal bone soup is also high in calcium, so more vinegar should be added when cooking to facilitate the dissolution of calcium. Therefore, you should drink more milk every day, plus the intake of vegetables, fruits and soy products, which can already meet the needs of the human body, so there is no need to supplement calcium tablets. Get more calcium and nutrients.
Preservation and storage of food can reduce calcium consumption, do not stir milk when heating, add more water when cooking, the cooking time should be short, and chop vegetables should not be too finely chopped. Spinach, wild rice stem, and leek all contain a lot of oxalic acid. It is advisable to soak in hot water for a while to dissolve the oxalic acid, so as not to combine with calcium-containing foods to form insoluble calcium oxalate. Lactose can store more dietary calcium. Sorghum, buckwheat flakes, oats, corn and other miscellaneous grains contain more calcium than rice and flour, so you should eat some miscellaneous grains in an appropriate amount.
Zinc can be properly supplemented before calcium supplementation. This is because zinc supplementation first will be more conducive to the absorption, deposition and utilization of calcium nutrients, and achieve the purpose of calcium supplementation with twice the result with half the effort.
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