What to eat for healthy bones?The daily menu, we need to change to suit the age. And now, make even more attention to what foods help your bone frame.Adults under age 50 need 1,000 mg of calcium absorption and 200 units (IU) of vitamin D, people over age 50 need 1,200 mg of calcium supplements and from 400-600 IU of vitamin D each day. It sounds like these are massive figures but actually only need you to eat calcium rich foods full and vitamin D is already possible ... beyond the norm.When should you treat osteoporosis?There are many different opinions about the milestone when the disease osteoporosis as well as the time needed to start treatment. In women from 20 to 29 years old, normal bone mass is considered to be the average bone mineral density.Based on that, the researchers who produced the score Board T: 0 point is the benchmark, from 0 to-1.0 is normal, and these numbers are lower than-2.5 indicates you had osteoporosis. Despite this, the score between-1.0 and-2.5 is said to lack substance, bone density and bone volume is lower than the normal level.In 2004, experts had advice those who have T-score below-2.0 (or-1.5 and lower if there's medical history from the family members related to osteoporosis or frequent smoking...) should go to see doctor to treat osteoporosis.Today, the experts still determine who are diagnosed with osteopenia symptoms should receive treatment or not. The cost of treating this disease not less that the drugs also bring more troubling side effects such as chest pain, joint pain and muscle pain, bone or belching acidic.Build solid foundationTo prevent osteoporosis, you need to take care for his body right from his youth. You should get up early to exercise and exposure to sunlight. Also, please add the nutrients and vitamins needed with tonic.You should also search the doctor and try to be his bones mineral density. But most importantly, you need to have a proper diet to help supplement vitamin D and calcium, two important factors in helping for strong bones.Calcium helps the health of bones and teeth, while vitamin D helps your body absorb the calcium better and helpful to the development of the bones.But the two nutrients need to be added to your menu from earlier but now not too late. If diagnosed with osteoporosis, you need to add a large amount of vitamin D and calcium to avoid cracks and fractures.These foods are good for bonesSour milkThe majority of people loaded the body into vitamin D through exposure to sunlight but the foods as yogurt is also very rich in vitamin d. a yogurt Cup can give you 30% of the amount of calcium and vitamin D intake required 20% of the day.MilkThe milk has always been known as the typical drink of the addition of calcium and vitamin d. A full glass of milk can provide 50% of daily calcium intake.CheeseAlthough cheese can help you supplement is the amount of calcium and vitamin D every day but you should not eat too much. Just a small amount of cheese that you've loaded enough substance for the body.SardinesThis little baby fish containing large amounts of vitamin D and calcium. Have sardines in the menu, you will not be too gloomy and depressed ngẩm the food more nutritious.EggsEgg whites will help you reduce the calories in a meal, but can not provide vitamin D for you such as egg yolks. However, only 6% of vitamin D to be absorbed in each egg yolk but this is one of those foods that contain vitamin D the easiest to add to your menu.SalmonIn addition to the ability to offer omega fatty acids-3, a very good nutrients for cardiovascular, salmon also contains more than 100% of the required amount of vitamin each day. So, please take to heart and bone salmon eat more healthy!SpinachA small pot of soup spinach not only helps you to add 25% the amount of calcium needed daily but also fiber, iron and vitamin A.CerealsWhole grains contain up to 25 percent of the vitamin D needed for the body each day. If you do not have time out or the processing of salmon, you can eat a bowl of cereal to supplement vitamin D.TunaA more attractive dish rich in vitamin d. just 85 gr tuna, you can load the 39% the amount of vitamin D in the body. Please search the various tuna processing way to add rich menu.Improve yourAs well as spinach, contains a bunch of calcium. A disk your boil can complement you 25% of the amount of calcium needed. You can also cut out the wealth and finely mixed into your favorite dishes.Orange juiceA glass of orange juice Extractor usually contains more calcium and vitamin D, but the orange box will be added to this substance. Many research results showed that vitamin C in orange juice helps your body absorb calcium more readily.Soy milkTry the soy milk was added calcium. This milk became a great solution for those who are dealing with osteoporosis.
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