women

What Should We Eat To Make Bone Healthy

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We need to change our daily menu to be suitable with age. And until now, you should pay attention to foods that are useful for your bone.

Adults who are under 50 years old need to absorb 1000milligrams of Calcium and 200 IU of vitamin D, people who are above 50 years old need to provide with 1200 milligrams of Calcium and from 400 to 600 IU of vitamin D every day. They seem to be extremely numbers; however, you only need to eat foods that are rich of calcium and vitamin D completely. This thing will help you be able to surpass target.

When should you cure osteoporosis?

There are different ideas about the important milestones when you have osteoporosis or the time when you begin to cure. In women who are 20- 29 years old, mass of normal bone is considered density of average bone.

According to it, researchers gave T grade table: 0 is standard grade, from 0 to -1.0: normal grade, due to lower numbers to 2.5, you can know that you have osteoporosis. However, the grade between -1.0 and -2.5 is considered to lack in substance of bone, bone’s density and mass is lower than as usual.

In 2004, experts gave advice to people who have T grade under -2.0 (or -1.5 or lower ) that if they have prehistoric disease from family’s members that relate to osteoporosis or smoking cigarette regularly, they should go to meet doctors to begin to be cured osteoporosis.

Nowadays, experts are also defining that people who are diagnosed to lack bone need to be received to cure or not. Not only the fee for curing this disease is high but also kinds of medicine also bring some dangerous effects such as chest pain, arthralgia, muscles pain and heartburn.

Build up firm foundation

To prevent osteoporosis, you should take care of your body when you are young. You should get up early to do exercise and contact with light in the early morning. In addition, you also need to supplement nutrients, essential vitamins and tonic.

You should meet doctor and try your density of bone. But the most important thing is that you need to have a suitable diet to provide with vitamin D and calcium. These are 2 important elements that help bone healthy.

Calcium is useful for bone and teeth’s health while vitamin D helps your body absorb calcium better and it is also useful for bone’s development.

Although you should add these 2 nutrients to your menu early, this time isn’t too late for you. If you are diagnosed to have osteoporosis, you must provide a large amount of vitamin D and calcium to avoid cracking and breaking bone.

Foods that are useful for bone

Yoghurt

Most people absorb vitamin for body through contacting with sunlight; however, food like yoghurt is also rich of vitamin D. A glass of yoghurt can provide you with 30% calcium and 20% vitamin D that are essential in day.

A glass of yoghurt can provide you with 30% calcium and 20% vitamin D that are essential in day.

A glass of yoghurt can provide you with 30% calcium and 20% vitamin D that are essential in day.

Milk

Milk is always considered the typical drink to provide with calcium and vitamin D. A glass of milk can provide with 30% calcium a day.

Milk provides you with calcium and vitamin D.

Milk provides you with calcium and vitamin D.

Cheese

Although cheese can help you provide with the amount of calcium and vitamin D every day, you shouldn’t eat a lot. You can absorb enough for your body only with a small amount of cheese.

Salted fish

This kind of small fish contains a large number of vitamin D and calcium. If you put salted fish in your menu, you will not feel tired of the nutritious dishes.

Egg

Egg white helps you reduce the content of calories in your meal but it cannot provide you with vitamin D like egg yolk. To each of the egg yolk, you can only absorb 6% of vitamin D; however, this is one of the simplest foods that contain vitamin D that you can put it on into your menu.

Egg is one of the simplest foods that contain vitamin D that you can put it on into your menu.

Egg is one of the simplest foods that contain vitamin D that you can put it on into your menu.

Salmon

Besides the ability of providing omega-3 fat acid, a nutrient that is very good for heart, salmon also contains over 100% quantity of necessary vitamin every day. Hence, you should eat salmon regularly to help heart and bone become healthy.

Spinach

A small pot of spinach soup helps you provide not only with 25% quantity of essential vitamin every day but also fiber, Fe and vitamin A.

Grain

Grain contains 20% quantity of vitamin D that is necessary every day. If you don’t have much time to go out or cook salmon, you can eat a bowl of grain to provide with vitamin D.

Grain contains 20% quantity of vitamin D that is necessary every day.

Grain contains 20% quantity of vitamin D that is necessary every day.

Tuna

This is one of attractive dishes that are rich of vitamin D. Only with 85gr tuna, you can absorb 39% quantity of vitamin D into your body. You should find way to cook tuna with different dishes to make your menu have variety.

Cabbage

Similar to spinach, cabbage also contains a lot of calcium. A plate of boiled cabbage can provide you with 25% quantity of necessary calcium. You can also cut cabbage finely and toss it with many favorite dishes.

Orange juice

A glass of normal squeezed orange juice contains a lot of calcium and vitamin D; however, a box of orange juice will be provided with these substances. According to many researches, you can absorb calcium easily due to vitamin C in orange juice.

Vitamin C in orange juice helps you absorb calcium more easily.

Vitamin C in orange juice helps you absorb calcium more easily.

Soya milk

You should try soya milk that is provided with calcium. This kind of milk becomes the wonderful solution for people who are facing osteoporosis.

Soya cake

64gr soya cake contains 250mg calcium that helps your bone become healthy.

Broccoli

128grams boiled broccoli contains 200mg calcium. This is a solution for people who go on diet and eat vegetarian foods.

 

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