PT Health Life

5 non-dairy foods that help strengthen bones

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PT health Life – Many non-dairy foods are not only good for health but also contain many nutrients necessary for bones.

Bones play an important role in giving you shape, balance, muscle movement and are also where calcium is stored . The nature of bone is that it is living tissue and develops continuously. When young, new bone is formed into the skeleton faster than old bone is lost. As a result, bones become larger, heavier and denser.

For most people, bone formation continues at a faster rate than bone loss until well after age 20. People in their late 30s have the best bone health and capacity throughout their life.

Once past the age of 30, bone loss begins to occur faster than the growth of new bone. This can cause loss of bone strength, increasing the risk of osteoporosis in old age. Nutrition plays an important role in preventing bone loss.

Beans are high in protein which supports bone health and overall health.

In addition to milk, some foods can help strengthen bones:

1. Vegetables are very good for bones

Vegetables are rich in vitamin C , which promotes bone-building cells and protects them from damage. Furthermore, green vegetables are associated with increased bone mineral density, which is important for preventing osteoporosis.

2. Fortified foods

Non-dairy foods such as almond milk, soy milk and oat milk are rich in calcium and vitamin D… essential for healthy bones, because vitamin D helps absorb calcium better.

Including fortified foods in your diet will ensure enough calcium and vitamin D to support bones and overall health.

3. Beans and legumes

Chickpeas , lentils and black beans are legumes that are high in protein and are important for bone formation and health. Minerals such as magnesium, phosphorus, and zinc contribute to bone health by providing plant-based protein and other essential substances for strong bones.

4. Nuts

Nuts are rich in nutrients that help promote bone health. The high levels of calcium and phosphorus in these nuts are essential for the formation and maintenance of healthy bones. Including nuts in the diet will increase the amount of nutrients needed for bones.

5. Fatty fish

Fish such as salmon, mackerel and sardines are rich sources of omega 3 fatty acids and vitamin D, which are beneficial for bone health. Vitamin D supports calcium absorption while omega -3 fatty acids support bone density and reduce inflammation.

Fish is a source of omega 3 fatty acids, vitamin D which supports bone density and reduces inflammation.

In addition to nutrition, exercise will support healthy bones by promoting bone growth and preventing bone loss. Weight-bearing exercises like walking or lifting weights help bones become denser and stronger. They also improve muscle strength, which helps reduce the risk of falls and bone fractures.

Regular physical activity stimulates bone-forming cells, increasing bone mineral density, making bones less likely to break, and supporting overall bone health throughout life.

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