4 types of water help strengthen bones and joints regardless of age
When you were young, you always had strong bones and joints and a strong body. Many people think that this is because you drink a glass of milk a day, take a walk or stay active as you get older.
However, in reality there are some simple drinks that will help you increase your intake calcium – the most essential nutrient for strong bones – no matter your age.
Key nutrients needed for strong bones include calcium, vitamin D, magnesium, vitamin K, phosphorus, vitamin C and potassium. For the most part, a varied and balanced diet can give you all the best for bone health. Especially popular foods like fruits, vegetables, beans, nuts, seeds, and lean protein.
According to nutritionists, if you are under 50 years old, you need about 1,000mg of calcium per day, if you are over 50 years old, you need 1,200mg of calcium. Here are the 4 best types of water you can drink every day to ensure stronger bones as the body gets older, especially recommending office workers who are inactive.
4 types of water are “masters” to help strengthen bones and joints regardless of age
1. Dried plum smoothie
Changing up your morning routine with a nutrient-rich smoothie can help improve joint health. A smoothie of prunes is considered the most perfect for improving bone health instead of eating the whole fruit or drinking the juice.
Follow The Nutrition Twins, prunes contain nutrients like vitamin K, phosphorus, boron, and potassium. All of which help support the body’s skeletal structure and protect it from fractures as we age.
Studies also show that prunes help support bone health in both men and women. Eating 5-6 prunes a day can help prevent bone loss.
By adding prunes to your smoothie, you can also enjoy the natural sweetness without “adding bone-weakening sugar,” adds The Nutrition Twins.
2. Green tea
Green tea contains powerful antioxidants that help reduce oxidative stress, which has been linked to the prevention of age-related bone loss.
The bioactive components of green tea may reduce fracture risk by improving bone mineral density (BMD) and supporting bone growth.
In particular, one study found that women’s bone mineral density plummeted during the first three to five years immediately after menopause. This is one reason why you must pay attention to your body’s needs and incorporate as many beverages as green tea into your daily eating habits as you age.
Besides, Insider Green tea also contains fluoride, which is essential for strong bones and helps slow the progression of osteoporosis.
3. Green vegetable juice
If you’re not getting enough greens in your diet, eating them may be the way to go. Green vegetables not only serve the daily essential needs of the body such as vitamins, minerals and fiber. In fact, there are many green vegetables that can contribute to strong bone structure.
For starters, make sure your greens are rich in dark green vegetables like parsley, coriander, romaine lettuce, kale… as they can provide plant-based calcium for healthy bones and joints. strong.
Green vegetables often found in juices are rich in vitamin C, which helps collagen formation to boost your bone health.
In addition, information published in the journal Bone Reports adds, green vegetables are rich in vitamin K, which plays a big role in strengthening and promoting bone formation.
4. kefir
Kefir is a fermented drink made by adding kefir seeds to cow’s or goat’s milk. Follow HealthlineWhile kefir can be made non-dairy with other sweeteners – such as coconut water or coconut milk – they won’t provide the same nutritional benefits as dairy kefir.
The drink “has been shown to improve bone mineral density. One serving contains 9g of protein, providing an excellent source of calcium, phosphorus and vitamin D”.
3 types of water that damage bones and joints, absorb collagen, office workers should not use it
1. Lemon tea
Cheap cups of lemon tea, pleasant taste can make you addicted, can’t help but drink every day. However, the fact that the tea that is very popular in these sidewalk shops contains a lot of sugar, a little flavoring, and unpredictable color.
Women after the age of 40 should not drink this drink to avoid weight gain, serious loss of collagen, weakening of bones and joints.
2. Milk tea
Milk tea is one of the favorite drinks of office workers. So during the lunch break, many people order together to order cool and attractive milk tea cups.
However, milk tea is not only addictive but also has a lot of sugar. Drinking for a long time will make you acne, bad skin, rapid skin aging. At the same time prone to belly fat, uncontrolled weight gain. In particular, this sugary drink also makes bones and joints lack flexibility and health.
3. Soft drinks, carbonated water
There is no doubt that soft drinks and carbonated water contain large amounts of added sugar. Unfortunately, many office workers come to quench their thirst on hot days.
They not only cause acne, make skin ugly, absorb collagen but also cause many dangerous diseases such as diabetes, heart disease, obesity and extremely harmful bones.
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