Contents:
- Medical Video: 18 Harmful Foods We Keep Giving to Children
- What are the foods that are good for strong bones?
- 1. Vegetables
- 2. Almond Butter
- 3. Yogurt
- 4. Eggs
- 5. Orange juice
- 6. Vegetarian protein
- 7. Sugar cane syrup
- 8. Sweet potatoes
- 9. Figs
Medical Video: 18 Harmful Foods We Keep Giving to Children
To form strong bones, there are two important nutrients that must be fulfilled: calcium and vitamin D. Milk has both. While calcium in milk supports bone density and strength, vitamin D increases calcium absorption and bone growth. Besides milk, here is a list of foods that are good for bones.
What are the foods that are good for strong bones?
1. Vegetables
Calcium is also found in many vegetables. Dark leafy vegetables, such as kale, arugula, watercress, and collard vegetables are the best non-milk calcium sources. One cup of cooked radish vegetables contains about 200 milligrams of calcium, which can cover 20% of your daily needs.
2. Almond Butter
Compared to all nuts, almonds have the highest amount of calcium per portion. You can also get the same benefits of calcium in the form of butter. In addition, almond butter does not contain cholesterol and is lower in fat than ordinary peanut butter. Plus, almonds contain potassium (240 milligrams in 2 tablespoons) and other proteins and nutrients that have a supporting role in shaping bone strength.
3. Yogurt
Yogurt contains more calcium than pure milk because it undergoes a more complex manufacturing process. An 8-ounce bowl of low-fat yogurt can provide up to 42% of your daily calcium needs.
4. Eggs
Eggs contain large amounts of vitamin D. However, vitamin D only found in egg yolks, so if you prefer to eat omelet from the egg white, you should get vitamin D from other sources
5. Orange juice
A glass of fresh orange juice naturally does not contain calcium or vitamin D, but this juice is often enriched in the production process to contain both of these nutrients. Research shows that ascorbic acid in orange juice can support calcium absorption.
6. Vegetarian protein
An example of vegetable protein is tofu which is a mainstay in Indonesian cuisine. Half a cup of tofu contains more than 400 milligrams of calcium.In addition, research shows that the content of isoflavones in soybeans is useful in warding off bone disease in women after menopause.
7. Sugar cane syrup
Unlike refined white sugar, sugar cane syrup is a source of calcium. Only from 1 tablespoon of sugar cane syrup to substitute sugar, you can get 41 milligrams of calcium. Try using sugar cane syrup instead of honey on top of your yogurt or mixing it into a smoothie.
8. Sweet potatoes
Besides calcium and vitamin D, magnesium and potassium also support bone health. If you lack magnesium, you can experience problems with the balance of vitamin D in the body, which can affect the strength of your bones. Potassium neutralizes acids in the body which suck calcium from the bones. One delicious way to get these two nutrients is to eat sweet potatoes that are baked without salt, which contains 31 milligrams of magnesium and 542 milligrams of potassium.
9. Figs
Figs are a good food for strong bones. Five fresh figs contain about 90 milligrams of calcium and other bone support nutrients, such as potassium and magnesium. The dry version will also as good as fresh fruit: half a cup of dried figs contains 120 milligrams of calcium.
Research has found that eating figs every day, along with calcium and vitamin D supplements, can help increase bone density by slowing bone loss.
Hello Health Group does not provide medical advice, diagnosis or treatment.
