The best food for strengthening bones and muscles

For those Sanda enthusiasts or gymnasts, regular muscle training is essential. Many of these people often feel pain in their bones and joints during training, and can also hear crackling sounds in their joints. Some people accidentally injure their wrists during training. As long as they exert too much force, wrist pain is likely to occur. If you want to strengthen your muscles and bones, in many cases, dietary supplements are not as effective as medicinal supplements.

1. What foods can nourish bones and tendons?

1. Eat more foods rich in vitamin D. Various dark green vegetables, broccoli, and dairy products are rich in vitamin D. Supplementing vitamin D can promote calcium absorption and thus enhance bone density.

2. Eat garlic and onions often. Garlic and onions are rich in sulfur. The repair and reconstruction of bones, cartilage and connective tissue cannot be separated from sulfur, an important raw material. Supplementing it helps the absorption of calcium. In addition, asparagus and eggs also contain sulfur.

3. Boil dandelions in water and drink it. There are many convenient and practical herbs and ingredients around us, such as dandelion root, barley grass, nettle and rose hips, which have the effect of strengthening bones. Like dandelions, you can eat them raw, stir-fry them, make soups, boil them in water, or sauté them.

4. Eat blueberries regularly. A recent study in the United States found that eating more blueberries can make bones stronger and healthier.

5. Eating more foods containing calcium and magnesium can strengthen bones. For example: eat more milk, dairy products, sesame seeds, soybeans, tofu, egg yolks, dried shrimp, kelp, seaweed, celery, bananas, cabbage, carrots, etc.

6. Diversify your food, mix meat and vegetables, coarse and fine foods, and do not be picky about food. Be careful to eat less food with high oxalic acid content as it will affect calcium absorption. For example: try to drink less carbonated drinks such as cola.

7. Drink a glass of milk every day. Milk is rich in calcium, vitamin D, protein, potassium and other nutrients that are beneficial to bones. You can drink a glass of milk every day.

2. The effect of good living habits on strengthening tendons and bones

1. Go to bed early and get up early to bask in the sun. Going to bed early and getting up early, and getting at least 15 minutes of sun exposure in the morning can greatly increase the level of vitamin D in the body, promote calcium absorption, and strengthen bones.

2. Do jumping exercises every day. Exercise regularly to keep your bones healthy. Dancing, climbing stairs, running, jogging, weightlifting, etc. are all beneficial for strengthening bones. If physical conditions permit, persisting in jumping movements plays a very important role in increasing peak bone density and delaying bone density decline.

3. Quit smoking and drink less. Smoking and drinking are closely linked to bone loss. Therefore, it is best to quit smoking completely and control your drinking.