The food that you eat can affect your bones. Learning about the foods that are rich in calcium, vitamin D and other nutrients that are important for your bone health and overall health will help you make healthier food choices every day. Use the chart below for examples of the different types of food you should be eating every day.
If you eat a well-balanced diet with plenty of dairy, fish, fruits and vegetables, you should get enough of the nutrients you need every day, but if you’re not getting the recommended amount from food alone, you may need to complement your diet by taking multivitamins or supplements.
Osteoporosis is a chronic bone disease lacking early symptoms. With the aging of the population, the incidence is rising rapidly.
It is estimated that there are about 200 million potentially sick people in the world. Nearly 50% and 25% of women and men over the age of 50 have suffered fragile fractures, and the incidence ranks first among all diseases. Note 10
What is osteoporosis?
Osteoporosis is divided into two categories. The first is primary osteoporosis, which is mainly caused by hormonal imbalance and aging after menopause. The second is secondary osteoporosis, which is caused by disease. , Drugs or other symptoms
The main features are decreased bone density, structural deterioration, and porous bone, which greatly increases the risk of fractures (most often in the spine and hip, followed by the pelvis, wrist and upper arm)
Fractures that occur in the hip and spine most afflict patients. About 50% of them will lose mobility and autonomy, requiring additional care
What are the health foods that are beneficial to osteoporosis?
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Calcium and Vitamin D
The importance of calcium to bone is well known, but it is also very important for neuromuscular activity, blood clotting, and maintaining heart function. Note 3
99% of the body is stored in the bones and teeth, and the other 1% is stored in the extracellular fluid to maintain the body’s calcium balance
Vitamin D can not only promote calcium absorption, increase bone density, but also help maintain muscle strength, regulate inflammation, and regulate bone metabolism. If it is lacking (25(OH)D less than 25–30 nmol/l), it is often associated with muscle weakness and body Related to reduced mobility (increased risk of falls). Note 1
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Vitamin K (Vitamin K)
Vitamin K is one of the fat-soluble vitamins. It is an important cofactor for the production of various functional proteins in the body, including coagulation factors, osteocalcin, and matrix-Gla protein (anti-calcin protein), which can maintain blood clotting Function, bone metabolism, prevention of vascular calcification, regulation of cell function. Note 4
A meta-analysis (Meta-analysis, including 9 studies, with 6759 participants) pointed out that for postmenopausal women with osteoporosis, vitamin K2 has the potential to maintain and improve spine bone density and prevent fractures. Note 5
The same analysis also found that serum undercarboxylated osteocalcin decreased and osteocalcin increased, indicating that vitamin K2 has a positive effect on bone metabolism
* Osteocalcin has the function of activating osteoblasts and regulating bone turnover rate.
* Serum undercarboxylated osteocalcin is an indicator of vitamin K status and bone mineralization
Foods rich in vitamin K2 include chicken, egg yolk, cheese and fermented soybeans (natto)
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Vitamin C (Vitamin C)
Vitamin C is an important water-soluble antioxidant in the human body. It can protect cells from free radicals and reactive oxygen species. It is also an important cofactor for various physiological reactions. The synthesis of neurotransmitters, collagen, carnitine and catechin Need it. Note 6
Recent animal experiments have also confirmed that the antioxidant and anti-inflammatory effects of vitamin C can bring positive effects on osteoporosis and fractures. The underlying mechanisms include inhibiting osteoclasts, promoting osteoclast apoptosis and inducing osteoblast production. Increase the absorption of calcium and promote the formation of collagen. Note 7
A cohort study (3,047 people over 50 years old) pointed out that for those who lack physical activity, higher vitamin C intake can help reduce the risk of osteoporosis (ranging from 30% to 50%) ), but the related phenomenon is less obvious for those with exercise habits. Note 8
Another cohort study (3,047 people over 50 years of age) also found that compared with the group with the least vitamin C intake (from dietary supplements), those who consumed the most can reduce hip fractures and hip fractures by 44%. 26% risk of non-vertebral fractures. Note 9
To sum up:
Preventing osteoporosis In addition to supplementing the nutrients that are beneficial to the bones, moderate weight-bearing exercise (the exercise where the bones must bear the body’s weight) is very important, such as brisk walking, climbing stairs, and jogging. Exercise can promote nutrient absorption and accelerate bone growth.
The occurrence of osteoporosis is related to genes, drugs, ethnicity (black bones are stronger), eating habits and exercise. If you can store enough bone at a young age, you can reduce the incidence of osteoporosis by 60%