Osteoporosis is thin and brittle, which is caused by a decrease in the amount of bone mass that causes the bones to lose strength. It is therefore fragile, even in a minor accident such as a trip and fall. is a postmenopausal woman and people aged 65 years and over, which eating can help prevent and slow down osteoporosis as well
5 important food groups that help prevent osteoporosis
group of sea fish especially Sardines, Mackerel, Salmon which are high in essential fatty acids like omega 3
Don’t wait for “osteoporosis” to check your bone mass. know quickly can prevent
Did you know? Being too thin can be at risk of disease. both high blood fat – osteoporosis
which is a source of collagen that will help strengthen cartilage including various joints that deteriorated to come back strong As for small fish, including dried shrimp that can be eaten whole, they are high in calcium. thus helping to strengthen and maintain strong bones Including maintaining bone mass to maintain better condition
- Milk and yogurt group
- milk It is rich in protein, fat, especially calcium that is abundant in milk, which is easily and quickly absorbed by the body. Therefore, milk should be drunk regularly to strengthen the body’s calcium.
- yoghurt In addition to being high in calcium It’s also relatively high in magnesium, phosphorus and vitamin D. which contributes to strengthening bones as well
- fruit group rich in calcium
- Kiwi 1 serving provides 60 mg of calcium, is also high in vitamins C, K and E, and is high in folate and potassium.
- banana 100 g contains 26 mg of calcium and also contains vitamins A, C and E, as well as iron, potassium and magnesium. which is an important part in building bone mass
- papaya 100 grams will provide about 20 mg of calcium. In addition, papaya also helps in the digestive system. make the intestines cleaner The body therefore absorbs various nutrients. including better calcium
- Nuts, Black Sesame and Tofu Cubes
- almonds It is a good source of manganese, vitamin E, biotin, zinc and bioflavin. All of which contribute to strengthening and increasing bone mass. Eating almonds regularly helps to strengthen bones. It is therefore ideal for people with osteoporosis problems.
- poppy It has up to 975 mg of calcium per 100 grams, which is very high. Until enough for the amount of calcium that the body needs in 1 day
- long beans and bean sproutswhich is a local vegetable that can be eaten every season, is also high in calcium
- tofu Rich in calcium, zinc, iron, and many other vitamins.
- cruciferous vegetables such as
- cabbage Cauliflower, lettuce, broccoli, kale, water vegetables and kale It is rich in fiber, vitamin B6, folate, iron and manganese. It is also high in magnesium, phosphorus and calcium. Which is beneficial to the maintenance and strengthening of the bones is very strong.
Clearly compared to 7 types of milk. What is good for health – suitable for us the most?
With a good group diet, it’s important to know what triggers the decline in bone strength.
- smoking Because nicotine will prevent calcium from repairing the body.
- alcoholic beverages Obstructs the absorption of calcium in the intestines, causing the body to excrete more in the urine. The effect of alcohol also increases bone resorption.
- caffeine decreases the bone mass
- steroids and bolus makes more bones
In addition to eating foods, drinks, vegetables and fruits that are rich in calcium and various vitamins, getting vitamin D from sunlight. and age-appropriate exercise on a regular basis This will encourage the body to absorb calcium better ever.
Information from : Phyathai Hospital
high fiber food group Hero helps balance the excretory system. No matter how heavy the element is, it can handle it!
Food groups that nourish the heart and blood vessels to be strong against heart disease.