The secret to protecting bones is always strong

(Socola.vn) - Skeletal system plays an important role in all human activities. In order to have a good health, and especially not sick when you get old, we need to build a strong bone system right now.

According to experts, when you start turning 25 years of age, there is a process of bone loss, bone weakness, and a risk of osteoporosis when you get old. A diet rich in fresh, raw food is the foundation for maintaining bone health. Here are 6 'tips' to help protect your bones:

The protein

To build a strong skeleton, our bodies need to consume enough protein (especially lean protein) but not too much. Protein works to support the production of collagen fibers that are good for bone.

Some large studies show that people over the age of 80 who consume less protein have a faster rate of bone loss than people who get enough protein through diet.

Should: Women should eat 5 ounces of lean meat per day, and men need 5.5 ounces of fiber per day (1 fiber = 28,35g). Some sources of protein include skin meat that removes skin, fish meat, beans, low-fat dairy products, nuts.

Don't: People need to limit eating red meat, poultry meat, butter, lard, ice cream .

Anti-push is one of the exercises to help keep bones strong (Photo: Inmagine.com ).

Fruits and vegetables

Many studies have shown that eating lots of fruits and vegetables is the secret to having a stronger skeleton. These two foods will create an environment that helps reduce calcium loss from bones, or create compounds that promote bone.

At the same time, fruits and vegetables are also foods rich in vitamins, minerals and other antioxidants that strengthen a solid bone system.

Should : At least every day you should eat about 1.5 cups of fruit, 2 cups of green vegetables. Diet should be rich, constantly changing with a variety of colorful vegetables, tubers, fruits.

Food rich in calcium

Research has demonstrated that calcium deficiency is the cause of low bone density, bone loss and fractures.

Calcium sources : Low-fat dairy products (yogurt), canned salmon and sardines, dark green leafy vegetables, broccoli, nuts. To absorb calcium, you also need to provide enough vitamins for your body. Apart from fish and liver, very few foods contain natural vitamin D, so you need to look for other foods like milk, orange juice.

How much calcium is needed? People under 50 need to take 1000mg of calcium and 400-800 IU of vitamin D daily. People over 50 should consume 1,200 mg of calcium and 800-1000 IU of vitamin D daily.

Motor

Along with a balanced diet, experts recommend that we exercise at least 30 minutes a day. For young people, pushing and lifting weights are good bone exercises. People over 30 need to choose suitable (aerobic) exercises. These activities will help them limit the risk of falling when walking.

If you cannot practice the exercises that require a lot of energy like running, you can walk, climb stairs.

Essential vitamins and minerals

Fruits and vegetables contain bone-friendly nutrients - this has been proven by studies. In addition to calcium, you need to supplement the following nutrients:

Ma : spinach, beetroot, okra, tomatoes, artichokes, bananas, potatoes, sweet potatoes, raisins

Potassium : tomatoes, grapes, potatoes, spinach, sweet potatoes, papayas, oranges, orange juice, bananas, and prunes

Vitamin C: Red peppers, green peppers, oranges, grapefruit, broccoli, strawberries, papaya and pineapple

Vitamin K: some dark green leafy vegetables like kale, spinach, vegetables, beets.

Limit salt intake

Most of us consume more salt than the allowed number. So where does that excess sodium come from? Amazingly, it is not derived from table salt but is used in flavorings as well as preservatives in the foods we eat.

Some ways to limit daily salt intake:

- Limit eating in restaurants, cooking at home will be easier for you to control salt content

- Avoid eating smoked meat

- Limit canned vegetables, frozen foods, tomato sauces and other packaged foods.