Posted by Nahir Abdel Nabi Saturday, July 22, 2023 05:00 AM Many suffer from problems with muscles And joints and osteoporosis, and here patients are advised to follow up with the doctor and take appropriate medications for each case along with a healthy diet that contains vitamins and nutrients to strengthen muscles and joints.
According to the health website, these foods are rich in calcium and vitamin D so that you can grow and maintain healthy and strong bones.
Exercise and physical activity can keep bones healthy from childhood through adulthood. Children and teens should aim for an hour of physical activity per day, while adults need about 2 hours and 30 minutes each week. Ideally, you can mix the following exercises:
Weight-bearing (such as walking, running, dancing, and team sports)
Strength training (for example, lifting free weights and body weight regimens)
Non-weight-bearing (such as cycling and swimming)
How does calcium and vitamin D help strengthen your bones?
Calcium is a mineral that supports the structure and hardness of bones and teeth. About 98% of the calcium in your body is found in your bones. The rest of your body uses your bones as a calcium bank.
Vitamin D is found naturally in only a few foods, including fish and mushrooms, but it is mainly found in fortified foods. Your body also produces it when your skin is in the sun. Vitamin D improves calcium absorption, bone growth, and helps your muscles, nerves, and immune system.
The best foods for strengthening bones
– Dairy products
Dairy products – such as milk, yogurt and cheese – can be excellent sources of calcium to help strengthen your bones.
– Milk
Milk contains many nutrients—18 out of 22 that are considered most important to human health, including calcium. It is also one of the richest sources of natural calcium. According to the Dietary Guidelines for Americans, different types of milk contain different amounts of calcium.
– yogurt
Another good source of natural calcium is yogurt. Yogurt containing skim and low-fat dairy products can provide between 30% and 45% of the daily value for calcium. Specifically, an 8-ounce serving of low-fat or fat-free plain yogurt contains 448-488 milligrams of calcium, while an 8-ounce serving of low-fat or fat-free plain Greek yogurt contains 250-261 milligrams of calcium.
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certain types of fish
These three types of fish can provide you with calcium and vitamin D (and plenty of protein) to help you maintain healthy bones.
– Sardines
Sardines sometimes get a bad rap, but just 3.75 ounces of canned sardines contain 351 milligrams of calcium and 178 international units of vitamin D. 14 You can enjoy sardines straight from the can, on pizza, or mixed into pasta or a salad dish. You can also try them on crackers with mustard.
Salmon
Salmon is often made a “superfood” because it has so many health benefits, one of which is keeping your bones healthy. A 3-ounce serving of cooked salmon contains about 13 milligrams of calcium but 447 IU of vitamin D.
Salmon is also known for its omega-3 fatty acids. Omega-3 fatty acids are essential for heart, eye, and brain health, as well as maintaining your energy level.
– Tuna
Tuna casseroles are an inexpensive staple for dinner (tuna melt or casserole, anyone?), and for good reason. One can of tuna provides 26 milligrams of calcium and 67 IU of vitamin D. 17 Although it contains less vitamin D than sardines and salmon, tuna is still a healthy source of vitamin D to include in your diet.
The yolk can help your bone health, too. Just one large egg yolk provides 22 milligrams of calcium and 37 IU of vitamin D. Plus, if you eat egg whites, you’ll get about 6 grams of protein from each egg.
2023-07-22 02:00:00
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