The adult human body is organized by a skeleton of 206 bones that protects vital organs of the body. Although that skeleton is strong, it is vulnerable to problems like osteoporosis and fractures,” said Chad Deal, director of the Center for Osteoporosis and Health Metabolism at Cleveland Clinic in the US. But if you know how to strengthen bone health now, you will reduce your risk of bone diseases later. Exercise, taking essential substances are the main tips to get strong bones that each person should not ignore.
1. Fruits and vegetables:
There have been many studies proving that eating green vegetables and fruits every day helps protect the body, skin, and especially bones very effectively. Additionally, they are helpful for strengthening bones and fighting brittle bone disease. Simultaneously, they create compounds that promote comprehensive bone protection substances.
2. Protein
Here are some benefits of protein:
- The structure of cells and the body. For example, collagen participates in the formation of binding sites.
- Store amino acids. For example: milk protein (casein), protein stored in plant seeds…
- Transport of substances. Example: hemoglobin.
- Body protection. Example: antibodies.
- Receive information. Examples: receptors in cells.
- Catalysts for biochemical reactions. Example: enzymes.
In the process of protecting the body, especially the bones, it is very important to provide protein every day. That’s why we need to have a healthier diet to get protein.
3. Calcium
Research has proven that calcium deficiency is the cause of low bone density, bone loss, and fractures.
Sources of calcium: Low-fat dairy products (yogurt), canned salmon and sardines, dark green leafy vegetables, broccoli, nuts. To absorb calcium, you also need to provide adequate vitamins for the body. Besides fish and liver, very few foods contain natural vitamin D, so you need to look for other foods like milk, and orange juice.
Calcium is one of the most common and commonly used minerals in the human body. About 99% of the calcium in the body can be found in bones and teeth.
Calcium not only plays an essential role in bone development but also in maintaining muscle activity and blood circulation. It affects many enzyme reactions in the body. It also plays a very important role in blood clotting, in the functioning of the muscle and nervous system in general as well as the structure of the skeletal system. Calcium exists in the body mainly in the form of carbonate (CaCO3) and phosphate (Ca3(PO4)2) salts, a small part in combination with proteins.
4. Exercise regularly
As you know, exercising every day will bring many great benefits to the body. Exercising at least 30 minutes a day to strengthen bones is a necessary habit to maintain and improve health effectively.
Moreover, exercising helps you prevent diseases, feel more refreshed and more energetic every day, and brings a more refreshing spirit for a long active day.
5. Eat less salt
Some ways to limit daily salt intake:
- Limiting eating at restaurants, cooking at home will be easier for you to control the salt content.
- Avoid eating bacon.
- Limit canned vegetables, frozen foods, tomato sauces and other packaged foods.
In today’s fast-paced life, ensuring adequate nutrition for bone health care is extremely difficult. Therefore, supplementing functional foods to ensure adequate essential nutrients for bone and teeth is extremely necessary.