What is the fastest way to build bones?

We are bound to bump into things in our daily lives, and injuries to bones are also very common. Generally, the main components of our bones are calcium and some collagen. If bones are injured, in addition to maintaining a balanced diet, proper calcium supplementation can be very helpful for the body's recovery. However, it is best not to supplement calcium in large quantities, as large amounts of calcium supplementation are actually not conducive to the body's recovery.

What foods are good for bones?

Fig

If you were to choose a fruit that promotes bone growth, figs would undoubtedly be at the top of the list. Five medium figs contain about 90 mg of calcium, as well as other bone-building nutrients, such as magnesium and potassium. Fresh figs are not available in every season, but dried figs are available all year round. Dried figs are just as rich in calcium as fresh figs, with 1/2 cup of dried figs containing 120 mg of calcium.

salmon

Salmon is well known for being rich in heart-healthy omega-3 fatty acids, but what many people don’t know is that just an 85-gram serving of salmon contains enough vitamin D to meet the daily needs of most people. In daily life, you can choose to eat canned salmon, which contains 183 mg of calcium in every 85 grams of fish. Therefore, eating salmon can nourish your heart and bones at the same time.

almond

Eating almonds regularly is a simple and effective way to increase the body's calcium intake. Two tablespoons of almonds contain about 112 mg of calcium. In addition, two tablespoons of almonds contain 240 mg of potassium, protein and other nutrients, all of which are good for strengthening bones.

Dried plums

Don’t think that only the elderly are good for their health by eating dried plums. In fact, everyone should eat dried plums as a snack. Studies have found that if you eat dried plums every day, you can increase your intake of calcium and vitamin D, thereby improving bone density and achieving the goal of strengthening bones.

syrup

Unlike refined white sugar, syrup is an excellent source of calcium. 1 spoon of syrup contains 41 mg of calcium, so when making desserts, or drinking yogurt, cereal, or milkshakes, you might as well replace the honey you would originally add with syrup.

What to eat to strengthen bones: a healthy diet

Fish head stewed with tofu

Ingredients: 500 grams of silver carp head, 500 grams of tofu cubes, appropriate amounts of ginger, garlic, vinegar, salt and sesame oil.

Method: Remove the gills from the fish head, wash it, chop it into two large pieces horizontally from the middle of the fish bone, put it into a casserole, add ginger slices, garlic cloves, vinegar and appropriate amount of water, bring to a boil over high heat, then simmer over low heat for 45 minutes, add tofu cubes, sesame oil, and salt, and simmer for another 10 minutes until the tofu is well-flavored and it is ready to eat.

Mulberry Beef Bone Soup

Ingredients: 25 grams of mulberry seeds, 500 grams of beef bones, 20 grams of sugar. Method: Wash the mulberries, add a little wine and sugar and steam them. Put the beef bones in a casserole, boil them in water, skim off the foam after boiling, add ginger and onion and continue cooking. When the beef bones turn white, it means that the calcium, phosphorus, gelatin, etc. in the beef bones have been absorbed into the soup. Then remove the beef bones and add the steamed mulberries. After the water boils, remove the floating foam and season it before drinking.