- As a body support, it is important to ensure healthy bone health.
Bone cancer becomes something terrible and certainly want to be avoided by everyone.
Here's a natural way that can be done to keep bone health maintained.
** Eat lots of vegetables **
Vegetables are very healthy and rich in vitamin C is good for protecting bone from damage, but it also effectively increase the bone mass to balance.
The study found, women aged over 50 years who regularly consume onions have decreased 20% risk of osteoporosis.
** Strength and weight training **
By routinely exercising strength and lifting heavy weights will effectively maintain bone and muscle strength.
** Consumption of protein enough **
With 50% bone composition composed of protein, it is important to make sure we eat foods that contain lots of protein.
Research has found that a lack of protein can lead to absorption of calcium not running optimally and will affect bone formation.
** Sufficient calcium requirement **
In addition to protein, calcium becomes an important component in supporting bone health.
It is important to note that adolescents need 1,300 mg of calcium and older women need 1,200 mg of calcium each day.
In addition, it will be better and healthier if calcium is obtained from foods not supplements.
** Consumption of vitamin D and vitamin K **
Vitamin D plays an important role in bone health, including helping the body absorb calcium.
Achieving a minimum blood level of 30 ng / ml (75 nmol / l) is recommended to protect our body against osteopenia, osteoporosis and other bone diseases.
** Pamper bones with mineral-rich foods **
Not only calcium, make sure bone health is maintained by eating foods that contain magnesium and zinc.
Magnesium plays a role in the absorption of calcium, while zinc ensures optimal bone formation and avoids bone from damage.
Good sources of zinc can be obtained from meat, shrimp, spinach, oysters and pumpkin seeds.
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