Check out Topnlist's food group to help improve osteoporosis!
Did you know that daily nutrition is important and essential for the treatment and prevention of bone diseases such as osteoporosis, osteoporosis or fractures? especially in the process of building a stronger skeletal system. Osteoporosis usually occurs when the body does not meet the necessary nutrients for bone health as well as bone growth.
Therefore, we should build for the family a reasonable diet to prevent osteoporosis. So how to call the right diet? Want to build a reasonable diet, we should add in the diet Food groups to help improve osteoporosis?
To solve these questions, today Topnlist Introducing you to the Food Groups that help to improve the nutritional status of osteoporosis supplements.
List of Top 4 Foods Group Help Improve Effective Osteoporosis For The Elderly
1. Group of rich foods Vitamin D
As you all know, Vitamin D belongs to the Food Group that helps improve osteoporosis and is an essential nutrient for the absorption of calcium to help bones grow and healthier, is a group of fat-soluble secosteroid plays an extremely important role. important in performing the functions of the immune system, controlling the growth of cells and bones.
Viamin D food group helps improve osteoporosis
If vitamin D deficiency, it will lead to health problems. Specifically, when the body does not absorb enough vitamin D will make bones soft and very fragile, causing symptoms of osteoporosis.
In contrast, excess vitamin D causes the body to absorb high levels of calcium, increasing the risk of heart disease and kidney stones.
Therefore, the daily intake of calcium should be appropriate for each age, especially the elderly need a higher amount of vitamin D to protect bones more firmly.
But now there are only a few natural food sources of vitamin D, but most of the packaged foods like soy milk, orange juice, butter and milk can help increase the amount of vitamin D you need. set for the body.
Besides, it is impossible not to mention that foods such as fish, mushrooms, tofu, cheese, milk, oats, cereals, etc. also contain a sufficient amount of vitamin D to be able to provide the body with an adequate amount of vitamin D. the best.
In addition to supplementing with vitamin D from food groups, vitamin D is also naturally absorbed, which is often affectionately referred to as the "light vitamin", which means that our body can synthesize itself. and produce vitamin D after exposure to the sun.
Thereby we see the importance of vitamin D for bone health, add this food group in your daily meals so that bones grow better and thereby build a healthy skeletal system to prevent Fight osteoporosis the best way.
To maintain good health, maintain good habits after daily: Top 10 Health Habits You Should Do Everyday
2. Group of rich foods Canxi
Just like the Food Group helps improve osteoporosis, which is high in vitamin D, calcium It is also a nutrient that plays an important role in bone development and protects stronger bones, a basic component of bone structure. At the same time, this is an important component accounting for 99% of the structure of bones and teeth.
Calcium food group helps improve osteoporosis
Therefore, elderly people who want to prevent the risk of osteoporosis and help strengthen their bones must pay attention to adding this food group in their daily diet. According to the World Health Organization (WHO), adequate calcium intake for the elderly is 800mg - 1000mg/day.
It is very important to add calcium in the daily diet menu. To be able to balance the amount of calcium in the body, we should remember foods such as dark green vegetables (cauliflower, spinach, kale, bok choy, ...), and seafood (shrimp, crab, etc.) oysters, clams, ..) are food sources of high nutritional value, providing a necessary amount of calcium for the body.
In addition, milk and milk products (butter, cheese, yogurt, etc.) are also the most important and popular source of calcium.
In particular, for people who are obese or suffer from hyperlipidemia, skim milk is a low-fat milk and only used for the purpose of providing calcium for the body.
In addition to bone problems, eye problems in the elderly are common. The following are eye supplements specifically for the elderly: Top 05 Best Eye Supplements For The Elderly
When it comes to skeletal health care we often refer to a trio of nutrients: calcium, vitamin D and vitamin K2 – MK7 . Just enough, exactly these three nutrients will help the elderly have strong, strong bones and avoid joint diseases such as osteoporosis, osteoporosis or fractures.
Therefore, after the group of calcium and vitamin D nutrients, there is a group of foods that help improve osteoporosis containing vitamins K2 - MK7, a group of nutrients that also play an important role in helping the elderly to prevent and support osteoporosis. Support bone diseases, osteoporosis.
Vitamin K2 food group helps to improve osteoporosis
Vitamin K2 – an invaluable gift from nature to human health has been forgotten, but is now increasingly known and used for the purpose of providing nutrients to the human body. people.
Vitamin K2 is responsible for pulling calcium into the bone after vitamin D helps the body absorb calcium, so vitamin K2 is like a "neck" that performs the function of transporting calcium to the bones. At the same time, vitamin K2 will activate osteocalcin, commanding to attach calcium to the correct bone matrix, preventing calcium from settling excessively in blood vessels, liver and kidneys.
In order for the body not to be deficient in vitamin K2, we should add this nutrient in our daily diet. Dairy products, natto (a traditional Japanese food made from fermented soybeans), cheese (especially gouda), and meat, vegetable, and fish foods are all nutrients. Contains high levels of vitamin K2 to provide the body.
It should be noted that, like other nutrients, vitamin K2 will not be able to function effectively on its own. Therefore, you should remember to provide the body with enough nutrients 3 in the daily diet for the best effect.
In addition to eating, functional foods are a quick and good source of nutrients for the body: Top 5 American Good Dietary Supplements Current
4. Food group from soy
The food group that helps improve the last osteoporosis that Topnlist wants to introduce to you is the soy food group. As we know, soy is also a nutrient-rich food such as essential fatty acids, proteins, fiber, vitamins and minerals and has a very good effect on human health.
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