Osteoporosis is a condition characterized by a decrease in bone mass and qualitative changes that weaken bone strength, increasing the likelihood of fractures (bone breaks). As people age, bones tend to weaken, making them more susceptible to osteoporosis.

Everyone knows that calcium is good for bones, but calcium is not the only thing beneficial for bones. Based on information from American health and medical media outlets like 'Prevention,' we explored ways to strengthen bones.

 

Vitamin C

 

Vitamin C is a component of collagen, which plays an important role in bone formation. There are research findings indicating that women who take vitamin C supplements have stronger bones. It is beneficial to consume foods rich in vitamin C, such as oranges, peppers, strawberries, and broccoli.

Salt intake restriction

 

Salt can increase the amount of calcium excreted in urine. Therefore, it is advisable to avoid processed foods and fast foods, and not to add too much salt to your meals.

 

 

Soybean products

 

 

Soy foods are also good for bone health because of their plant-based estrogen components. It is recommended to consume foods like soy milk or tofu twice a day. However, supplements containing isoflavones, compounds found in soy plants, are not recommended for some individuals as they may cause immune suppression.

 

Magnesium

 

Magnesium is another mineral that helps in bone formation. There are research findings indicating that people who consume enough magnesium have higher bone density. Magnesium is abundant in green leafy plants, whole grains, and nuts, and an appropriate amount is about half the amount of calcium intake.

 

High-protein diet prohibited

 

There are research findings that excessive protein intake increases the amount of calcium excreted in urine.

 

Vitamin K, Potassium

 

Vitamin K slows bone loss and accelerates fracture healing. Vitamin K is abundant in leafy green plants, olives, and canola oil. Potassium also increases bone density and is found in large amounts in bananas and potatoes.

 

 

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Tofu helps maintain strong bone health.

It is considered a helpful food.

 

Tofu tastes good even when eaten raw.

One fresh tofu on the way home

There is a place where I do it myself every day, haha.