What is the best food for osteoporosis

Osteoporosis is a common disease nowadays. It is understood that patients with osteoporosis need a large amount of trace elements such as calcium, iron, and zinc in their bodies. These can not only regulate the body, but also accelerate the repair of bone density and increase bone growth. Patients with osteoporosis can usually supplement calcium tablets and eat more foods rich in these elements. If you don’t like to take health care products, you can also solve all the problems through diet, because the nutrition of food will be more natural.

What foods are good for osteoporosis?

Diet is effective in assisting the treatment of osteoporosis, and it is also important to replenish the nutrients needed by the body. Here we reveal to you how common foods in life can effectively treat osteoporosis.

1. Vitamin K

Bone-building proteins, such as osteocalcin and proteoglycans, require vitamin K to function. People with low vitamin K levels have a 30% increased risk of hip fracture while running. Women and men should supplement 90 micrograms and 120 micrograms daily, respectively.

Beneficial foods: green leafy vegetables such as broccoli, spinach, cabbage, and celery.

2. Magnesium

Women with osteoporosis are severely magnesium deficient. Although magnesium accounts for only 1% of all minerals in bones, a magnesium deficiency can make bones brittle and more prone to breakage. The average person can consume 400 mg per day. It is also beneficial to take additional supplements because it can prevent constipation caused by calcium supplementation.

Good foods: whole grains, brown rice, almonds, peanuts and spinach.

3. Calcium

Adequate calcium should be provided in the diet, with normal adults requiring 800 mg per day and the elderly requiring 1000 mg.

You can add more vitamins

In your daily diet, you can add appropriate amounts of animal liver, kelp, dried shrimp, milk, soy milk, sesame paste and other foods. At the same time, pay attention to the combination of different ingredients during the cooking process. For example, eating spinach with pork liver, lean meat, and eggs can promote calcium absorption. Adding a small amount of vinegar when making bone soup can speed up the release of calcium. Tofu and tomatoes, kelp ribs and soybean soup, sesame paste mixed with cold dishes or bread are also ideal combinations.

Lotus and chestnut glutinous rice cake

Ingredients: 500g glutinous rice flour, 60g lotus seeds, 60g chestnuts, 60g walnuts, 15g sugar osmanthus, 50g white sugar.

Method: Boil the lotus seeds and chestnuts, peel them, make them into cake flour and set aside. Mix glutinous rice flour with boiling water. Then mix the cake flour, glutinous rice and sugar. Sprinkle with osmanthus rice. Put it in a bowl and steam it in a steamer for 1-2 hours until cooked through.

Lamb and carrot soup

Ingredients: 280g mutton, 50g peas, 3g grass fruit, 10g coriander, 100g yam, 150g carrot, 10g scallion, 4g ginger, 10g rice wine, 1g pepper, 4g salt, and 15g vinegar.

Method: Wash the mutton, remove the fascia, cut into small pieces, wash the peas, cut the carrots into shreds, cut the yam and ginger into thin slices, put the cardamom into a small gauze bag, blanch the mutton in boiling water, then put it into the pot, then add the prepared ingredients, boil over high heat, then switch to low heat, simmer until the mutton is tender, add salt, coriander and vinegar to taste.

Mud carp, kudzu root and pork bone soup

Ingredients: 640g dace, 960g kudzu root, 480g pork spine, 20g candied dates, 5g tangerine peel, 100g peanut oil, 5g salt.

Method: Wash the fish, peel the kudzu root, wash and cut into pieces, and wash the pork bones. Remove the core of the candied dates and rinse them. Scrape the tangerine peel and set aside. Put the pork bones, red dates and tangerine peel into a pot with boiling water. Use oil and salt to fry the fish until it turns yellow. After boiling for 1 hour, put it back into the pot and boil for another hour.