SUGGESTED DIET TO HELP SUPPLEMENT CALCIUM FOR BONES AND JOINTS
Calcium supplementation is often recommended for all subjects, because the proportion of people in the world does not reach the amount of calcium in their daily diet. However, if calcium is not supplemented properly, it can increase the risk of bone and joint diseases and diseases related to calcium deficiency. In this article, let's join DDA Vietnam to "pocket a calcium supplement diet for bones and joints" suitable for all ages!
The role of calcium in bone and joint development
Calcium is considered an essential mineral, especially for human health, playing an important role in the structure of teeth and bones as well as other vital activities of the body. They account for 1/3 of the mineral mass, located in bones and teeth about 98-99% of calcium. The remaining 1% exists in blood, extracellular fluid and soft tissue.
In addition, calcium plays a very important role in many activities of the body such as participating in muscle contraction, nerve conduction, and hormone release. For the elderly, the process of bone decomposition is faster than the formation of new bone. This can easily cause osteoporosis, increasing the risk of fractures or other bone and joint injuries.
It can be said that maintaining and ensuring the movement of the organ system, maintaining the heartbeat and blood clotting cannot function normally without calcium.
Calcium is very important for bone and joint development.
Reference: The role of calcium in the body
4 food groups that supplement calcium for strong bones
Many people mistakenly believe that calcium is only found in milk and dairy products. But in fact, calcium is found in many natural foods. So what are those foods?
Dairy products
Milk and dairy products are among the best sources of calcium. With daily meals, this food group can provide the necessary amount of calcium. You can supplement calcium from dairy products such as: yogurt, cheese, butter, cream,...
Vegetable and juice group
Some vegetables contain abundant nutrients, including calcium. Dark green vegetables contain large amounts of organic calcium necessary for the body.
For fruits, they usually do not contain much calcium. However, some canned juices are often supplemented with calcium and other minerals. However, if you use canned foods regularly, you will not be able to ensure and control the amount of sugar and sweeteners, causing some health problems.
Foods rich in calcium: green vegetables, fruits,...
Protein-rich foods
Some types of protein found in foods such as tofu contain calcium sulfate. Meat, fish, and seafood also contain abundant sources of calcium that you should know.
Beans, grains
Beans and grains are a great source of calcium. Incorporating these foods into smoothies, salads, or juices for breakfast will help bring good effects to the body.
Suggested 15 foods to supplement calcium for bones and joints
Below are 15 foods that help you effectively supplement calcium and should be added to your daily diet.
Cheese, yogurt, milk, butterPhô mai, sữa chua, sữa, bơ
Milk, cheese, yogurt and butter are foods that are rich in calcium and nutritious for the body to absorb easily. In addition to helping to increase resistance, they also help calcium enter the body quickly and support the development of bones and joints that few other types of calcium can do.
Dairy products are rich in calcium.
Canned sardines and salmon - foods rich in calcium
Canned sardines and salmon are packed with calcium, thanks to the bones being simmered and ready to eat. Not only containing calcium, sardines also provide a number of other vitamins such as B12, vitamin D, ... Salmon provides high protein and omega-3 fatty acids. From there, salmon can support heart, brain and skin health.
Kale contains a large amount of calcium
Kale is one of the foods rich in calcium, containing essential nutrients for the body: each serving has about 30 calories but still provides enough vitamin C and twice the amount of vitamin A needed for the body to function. In addition, kale also provides a significant amount of vitamin K, which is beneficial for people with blood clotting disorders.
Kale and its calcium nutritional benefits
Tofu is a calcium-rich food
Tofu is a nutrient-rich food source, providing a rich amount of calcium for the body. In addition, tofu also helps bring a delicious feeling when processed with different foods.
Tofu contains many essential nutrients.
Dark green vegetables
Dark leafy vegetables are foods rich in calcium that should be added to the daily diet such as kale, spinach, broccoli, etc. In addition to providing the necessary amount of calcium for the body every day, these foods also provide vitamin A, a nutrient that helps brighten the eyes, beautify the skin and keep fit.
Cereal is a food rich in calcium
Nutritious cereals include whole grains, almonds, oats, chia seeds, sesame seeds, etc. are foods that contain calcium in the diet.
Cereals - a nutritious source of calcium that you should know
Orange Juice
Many people only know that oranges provide a lot of vitamin C, but this is only part of the calcium-rich foods that few people know about. Oranges are rich in nutrients, antioxidants, and low in calories, which also help boost your immune system.
Calcium in orange juice that few people know about
White beans are rich in calcium
White beans contain a lot of calcium, fiber, protein and iron. They are also an excellent source of potassium. In addition, white beans also contain resistant starch, a good nutrient that helps promote metabolism.
Okra
Okra contains insoluble fiber and is a calcium-rich food that effectively relieves constipation. Okra also contains vitamin B6 and vitamin B9.
Almonds
Almonds are one of the calcium-rich foods that are good for health. Almonds are also rich in vitamin E and potassium. Although almonds contain a lot of fat, they are all good fats that help lower bad cholesterol levels in the body. You can use almonds to make milk to effectively supplement your daily diet.
Amaranth
Among the group of vegetables and fruits, amaranth is one of the foods rich in calcium. Not only that, amaranth also brings high nutritional value. This vegetable is rich in vitamin B9 and contains certain minerals: magnesium, phosphorus and iron.
Whey protein
Whey protein, also known as whey protein, is found in milk. Whey is rich in calcium, a scoop of whey protein powder contains about 160mg of calcium.
Among them, whey is considered a food rich in calcium. In addition, they also contain many amino acids that are quickly digested, helping to promote muscle growth and recovery.
Whey protein contains high calcium content
Lentils
Lentils are rich in fiber, protein and micronutrients such as iron, zinc, magnesium, etc. Moreover, lentils are also a food rich in calcium. Research shows that lentils can help lower bad cholesterol levels and reduce the risk of developing diabetes.
Broccoli
A vegetable rich in calcium and other healthy nutrients is broccoli. Adding broccoli to your diet will help you protect your bone health. In addition, with its abundant vitamin C content, this vegetable also helps boost immunity.
Broccoli is rich in calcium and other healthy nutrients.
Figs
Figs are a fruit that few people know is rich in calcium. In addition to calcium, dried figs are also rich in antioxidants and fiber. This fruit also provides a good amount of potassium and vitamin K. These are two micronutrients that contribute to the development of healthy bones and joints.
Calcium supplements from figs that you should know
Above is a diet that supplements calcium and nutrients to help you protect your bones and joints. Hopefully after this article, you can know which foods are suitable for you to add calcium to your daily meal menu!
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