7 foods rich in calcium and vitamins to help prevent bone and joint disease
Joint pain This is a common problem that office workers often face. Sitting at work for more than 8 hours a day, sitting in the wrong position, eating erratically… are all the reasons why office workers are prone to joint pain. It is worth mentioning that injuries in bones and joints are often difficult to recover, easily leave severe sequelae and greatly affect the health and normal activities of the patient.
According to Ths.BS Tran Anh Vu (Deputy Director of Orthopedic Trauma Center, Tam Anh General Hospital in Ho Chi Minh City): About 60% Office people have joint paintypical symptoms such as back pain, knee pain, neck and shoulder fatigue, wrist pain, finger stiffness.
To improve bone and joint problems as well as prevent diseases, we are often advised to increase exercise. However, nutrition also plays an important role in strengthening bones and joints. A diet rich in calcium and Vitamin D is good for bones. While calcium helps develop bone structure and teeth, vitamin D helps the body absorb calcium.
7 calcium rich foodVitamins help prevent bone and joint disease
1. Spinach
Spinach contains a lot of calcium, which can help develop bones and teeth. According to NDTV, one cup of cooked spinach can provide the body with nearly 25% of the daily calcium requirement. Not only that, spinach is also rich in fiber, vitamin A and iron, which is good for the digestive system.
Spinach also possesses arotenoids with very strong antioxidant effects, supporting the control of cancerous malignant cells in humans.
2. Bananas
Bananas, in addition to aiding the body in digestion, are also an excellent source of magnesium. Magnesium plays an important role in the development of bone and tooth structure. The habit of eating 1 banana/day is a great solution to prevent osteoporosis.
3. Tofu
According to the Vietnam Institute of Applied Nutrition, each half bowl of tofu (113.4g) provides 434mg of calcium. Not only that, tofu is also a source of vegetarian protein that many people choose to consume. Tofu also contains iron, phosphorus and fiber components that are good for digestion. Vitamins in tofu have many B groups, especially B1, B2, B6…
In particular, tofu contains a lot of isoflavones, a substance that enhances female hormones, helping women reduce diseases such as cardiovascular disease, menopausal disorders, cancer, osteoporosis.
4. Papaya
This tropical fruit contains a huge amount of calcium – research shows that in 100g of papaya you can find 20mg of calcium. You can utilize papaya as a healthy snack.
5. Nuts
Nuts include cashews, coffee, almonds, dates, persimmons, and more. Almonds are all composed of calcium, and they also contain magnesium and phosphorus, all of which are important for good health. of bones.
Magnesium aids in the absorption and retention of calcium in the bones. Moreover, according to the US National Institutes of Health, your bones and teeth contain about 85% of the phosphorus in your body, so consuming foods rich in phosphorus is extremely necessary.
6. Milk
Dairy products like yogurt and cheese are well known for their bone-healthy benefits, but not everyone understands why they’re good.
Milk and dairy products contain the most calcium, a vitamin that is easily absorbed by the body. According to the United States Department of Agriculture’s dietary review, one cup of fat-free milk and one cup of plain yogurt are excellent sources of calcium that you can enjoy.
7. Fatty fish
We all try to consume as much fish as possible to get enough omega-3 fatty acids. But did you know fatty fish like salmon and tuna can also help build strong bones?
Fatty fish is one of the best food sources of vitamin D. According to the United States Department of Agriculture USDA, just 28.35g of tuna provides enough vitamin D that the body needs.
Salmon is rich in protein and amino acids, vitamins A, D, phosphorus, magnesium, zinc, and iodine… Especially calcium in salmon also contributes to strong bones.
at Blogtuan.info – Source: Afamily.vn – Read the original article here
