How To Eat Healthy Bones?

Author: Dean Rouseberg Time for reading: ~1 minutes Last Updated: August 08, 2022

Maintaining healthy bones is important to prevent falling into the ice during the winter, which carries the risk of sprains and fractures.

The fall due to the ice formed during the winter period carries a risk of sprains and fractures. Fractures are especially prone to the elderly, whose bone density is lower. It is known that this type of injury poses a high risk to their lives.

According to statistics, 90-95% of women over the age of 55 who suffer from falls and fractures are deficient in vitamin D. Adequate vitamin intake is estimated to reduce the risk of falls in the elderly by 50% and the risk of fractures by 30%.

According to the recommendations of experts, people over the age of 60 should take vitamin D daily - a drop and a half a day, or 3 drops every two days.

Malnutrition can affect bone health, especially when the diet is low in calcium.

Calcium is an essential part of bone mineral, it is also important for muscles, nerves and other cells in the body.

In order to have healthy bones, every adult needs to consume at least one bucket of yogurt or 100 g of white brined cheese a day, which contain enough calcium. In the elderly, the dose is doubled - two buckets of yogurt or 200 g of cheese. If dairy products are not available every day, some calcium should be taken in tablets.

The recommended daily intake of calcium for premenopausal women is 1000 mg, for postmenopausal women - 1300 mg, for men from 19 to 65 years - 1000 mg, for men over 65 years - 1300 mg, for adolescents, from 10 to 18 years - 1300 mg.

Which foods are rich in calcium:

milk (250 ml) - contains 297 mg of calcium;
low-fat yogurt (150 g) - 243 mg;
cheddar cheese (40 g) - 296 mg;
tofu (100 g) - 510 mg;
kale (112 g) - 168 mg;
figs (4 fruits / 220 g) - 506 mg;
sardines (in oil, 100 g / 4 fish) - 500 mg;
peeled orange - 75 mg;
almonds (26 g / 12 whole) - 62 mg;
broccoli (112 g) - 45 mg.

Vitamin K is also involved in building bone tissue. According to research, its deficiency is the cause of reduced bone density.

Researchers estimate that women who take 110 micrograms of vitamin K daily reduce the risk of bone fractures by 30%, and daily consumption of green leafy vegetable salad halves that risk.

In addition to lettuce, salads, vitamin K is found in: broccoli, Brussels sprouts, parsley and the most commonly used cooking oils.

How To Eat Healthy Bones?

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