Proper nutrition for a healthy skeletal system - Health - Nguoi Lao Dong Newspaper

Supplement calcium for the body: Always supplement enough calcium for the body, because calcium is an essential nutrient that participates in many functions in our body. Calcium accounts for 1.5 - 2% of human body weight, 99% of calcium exists in bones, teeth, nails and 1% in blood.

Calcium is the most important mineral for bone health. Because old bone cells are constantly being broken down and replaced by new ones, the body needs to get enough calcium every day to maintain bone structure and strength.

Calcium requirements are 1,000 mg per day for most people, although adolescents need 1,300 mg and older women need 1,200 mg. However, the amount of calcium your body actually absorbs can vary from person to person.

Interestingly, if you eat a meal that contains more than 500 mg of calcium, your body will absorb much less than if you provide it in lower amounts. Therefore, it is best to spread your calcium intake throughout the day by adding different calcium-rich foods to each meal.

Some foods rich in Calcium include low-fat dairy products: yogurt, milk; green leafy vegetables: broccoli, watercress...; calcium-fortified foods...

Vitamin D supplementation: A study showed that people with high blood calcium levels had lower levels of bone and joint damage. It can be seen that vitamin D helps the body absorb calcium, helps reduce cartilage breakdown and reduces the risk of narrowing of joint space. Increase vitamin D by exposing yourself to sunlight every day (usually before 8am) and supplementing some foods rich in vitamin D and calcium such as fish such as mackerel, salmon, egg yolks, milk and dairy products and beef liver, etc.

Supplement Vitamin C: This is a very necessary vitamin for the body, helps create cartilage, protects knee joints and is also an antioxidant. They are abundant in tropical fruits such as papaya, guava, pineapple, orange, grapefruit, cantaloupe, strawberries, kiwi, raspberries; cruciferous vegetables such as cauliflower, broccoli, kale, bell peppers, tomatoes, etc.

Every day should provide about 100g of various fruits to provide enough vitamin C.

Glucosamine supplement: mainly concentrated in articular cartilage, forming tissues, playing a role in helping bones move easily in joints and cartilage. As age increases, the amount of Glucosamine in articular cartilage decreases, causing dry or stiff joints, making movement more difficult. Supplement Glucosamine from foods or supplements containing this ingredient to prevent cartilage degeneration.

In addition to supplementing the essential nutrients mentioned above, you need to adjust your daily diet by reducing salt intake, reducing daily caffeine intake (under 300mg to limit calcium loss in bones), and reducing alcoholic beverages due to their effects on reducing the ability to absorb vitamins and minerals.

Global nutrition corporation Herbalife Nutrition is pleased to accompany this column.

Source: https://nld.com.vn/suc-khoe/dinh-duong-hop-ly-de-co-mot-he-xuong-khop-khoe-manh-2023032010052181.htm