What to eat to increase bone density

Children and the elderly need calcium supplementation the most. Calcium deficiency in the human body will cause many complications, especially detrimental to bone health. The size of bone density indicates whether the human body is calcium deficient. Some people have lower values ​​and need to increase calcium content. What can be eaten to increase bone density? If the calcium deficiency is mild, you can choose diet therapy, such as various grains and soybeans. If the calcium deficiency is severe, drug treatment should be considered.

1. Cereals – Oats

Among all kinds of cereals, oats have the highest calcium content, which is 7.5 times that of refined rice. Although the absorption rate of calcium in oats is not as good as that in milk, it is still beneficial for preventing calcium deficiency. If you cook oats and black sesame seeds together into a delicious porridge, the calcium supplement effect will be better.

2. Fruits and vegetables - Amaranth, rapeseed

Many green leafy vegetables are just as effective in supplementing calcium; among them, amaranth and rapeseed contain more calcium than the same weight of milk. In addition, vegetables contain a large amount of mineral elements and vitamin K that help calcium absorption. The calcium absorption rate will be better if vegetables are blanched in boiling water before cooking.

3. Beans – Kidney beans

Every 100 grams of skinned kidney beans contains 349 mg of calcium, which is nearly twice that of soybeans. Using spiced kidney beans or preserved plum kidney beans as snacks or appetizers is a good way to supplement calcium.

4. Fish - Loach

At the same weight, the calcium content of loach is nearly 6 times that of carp and about 10 times that of hairtail. Loach and Tofu combines two calcium-rich ingredients, loach and tofu, into one, which is definitely a calcium-supplementing dish.

5. Nuts - Hazelnuts

Hazelnuts have the highest calcium content among all nuts. Every 100 grams of roasted hazelnuts contains up to 815 mg of calcium, which can meet an adult's daily calcium requirement. However, nuts are generally high in energy, so a small handful a day is enough.

6. Spinach

People who love to eat vegetables and want to supplement calcium should not miss spinach. A small bowl of spinach can supplement 25% of the daily calcium required by a person. In addition, spinach contains fiber, iron and vitamin A which are good for health. However, it should be noted that spinach contains oxalic acid and phytic acid. It needs to be blanched before cooking, otherwise oxalic acid and phytic acid will combine with trace elements such as calcium, iron and zinc to form inabsorbable compounds, affecting the absorption of trace elements such as calcium, iron and zinc.

7. Cabbage

Contains vitamin K, which can play an anti-osteoporosis effect. Vitamin K can help the body absorb vitamin D and calcium, and it is an indispensable nutrient for preventing osteoporosis.