According to research, when women enter the suspension period, the secretion of hormones in their bodies decreases, and bone loss accelerates at a rate of 5% per year, increasing the incidence of bone relieving diseases, bringing risks such as falls and fractures. Nutrition experts suggest that women who are over 50 years old can maintain bones through diet and list five good bone-protecting foods.
5 types of foods to prevent bone eliminationJayson B. Calton, a member of the American Association of Integrative Medicine and certified nutrition expert at the College of Clinical Nutrition, suggested that the following 5 types of foods can be taken to prevent bone elimination.
1. Dairy products, milk and good products are rich in bone-benefiting ingredients, including calcium and vitamin D, which can improve bone health.
The study found that every 200 grams (about 7 ounces) of dairy and milk consumed can reduce bone relieving risks by about 22% to 37%; another study found that ingredient and cheese can increase bone density (BMD) in the buttocks and reduce the risk of fractures in the face of the body.
2. Aphrodisiac contains the plant compound quercetin, which is proven to increase bone density; at the same time, it contains the vitin "inulin" that can improve the absorption of calcium and calcium, which is a necessary part of maintaining bone health.
3. Seafood Cardon emphasized: "In order to reconstruct lost bone, not only supplementary calculus, but also protein, and at least 100 grams per day." Although all proteins are beneficial to bone health, experts believe that protein containing omega-3 is the best choice. Omega-3 is mainly derived from fish fat, which can inhibit the intensification of osteoclast cells and promote bone growth. Seafoods such as omega, cereal, cereal and crab are also rich in vitamin D, calcium, phosphorus and cerium, which helps reduce bone relaxation, especially for women.
4. Chicken eggs are rich in vitamin D and tinder, which improve bone density, and have anti-inflammatory effects and are also an important source of protein.
5. Citrus fruits Citrus fruits have many skeletal components including calcium and ox, and are also rich in the plant compound "hesperidin", which are mainly found in citrus peels, pulp and citrus juice.
Cardon also reminds everyone: "No matter which type of diet you take, you must take enough heat to allow protein to develop and strengthen the effect of bones."
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