As we age, one common risk is osteoporosis, characterized by thin and brittle bones caused by a decrease in bone mass, leading to weakened bones that fracture easily even from minor accidents like tripping and falling. The main risk groups are postmenopausal women and people aged 65 and over. The bones that frequently fracture include the wrist bones, hip joints, shoulder bones, and also the spine.
What symptoms indicate osteoporosis?
Although osteoporosis does not cause direct pain until a fracture occurs, severe osteoporosis can lead to other diseases, which then manifest symptoms in various organs, such as pain and stiffness from osteoarthritis, especially in the knee joints, or weakness caused by spinal degeneration compressing the nerves.
Therefore, we should all pay attention and start preventing bone degeneration easily by consuming foods that help repair and maintain bone strength for as long as possible.
However, for the mentioned risk groups or those who have had autoimmune arthritis, thyroid surgery, or long-term steroid treatment, if concerned about bone strength, they can consult a doctor and undergo early bone health screening.
What are the 5 important food groups that help prevent osteoporosis?
1. Sea fish, small fish, and dried shrimp
Fish is a calcium-rich food, especially sardines, mackerel, and salmon, which contain high levels of essential omega-3 fatty acids. These are sources of collagen that help strengthen cartilage and joints that have deteriorated. Small fish and dried shrimp, which can be eaten whole, are high in calcium, helping to build and nourish strong bones and maintain bone mass.
2. Milk and yogurt group
Milk is rich in protein and fat, especially calcium, which the body absorbs easily and quickly. We should drink milk regularly to supplement calcium in the body. Yogurt, a dairy product, not only has high calcium but also contains magnesium, phosphorus, and relatively high vitamin D, which also help strengthen bones.
3. Fruits: kiwi, banana, and papaya
Kiwi, banana, and papaya are calcium-rich fruits. One kiwi contains up to 60 mg of calcium and is also high in vitamins C, K, and E, as well as folate and potassium. Bananas contain 26 mg of calcium per 100 grams and also have vitamins A, C, and E, along with iron, potassium, and magnesium, which are important for bone mass formation. Papaya contains about 20 mg of calcium per 100 grams and also aids digestion, helping the intestines stay clean so the body can better absorb nutrients, including calcium.
4. Nuts, legumes, black sesame, and tofu blocks
Hard nuts like almonds are rich in manganese, vitamin E, biotin, zinc, and riboflavin, all of which help build and increase bone mass. Regular consumption of almonds helps strengthen bones, making them ideal for those with osteoporosis. Black sesame contains as much as 975 mg of calcium per 100 grams, which is very high and sufficient for the daily calcium requirement. Long beans and bean sprouts, common local vegetables, are also high in calcium. Not to be forgotten is tofu, which contains calcium, zinc, iron, and several vitamins.
5. Cruciferous vegetables group
Cruciferous vegetables such as cabbage, Brussels sprouts, mustard greens, broccoli, kale, watercress, and Chinese kale are rich in fiber, vitamin B6, folate, iron, and manganese. They also contain high levels of magnesium, phosphorus, and calcium, which are very beneficial for nourishing and strengthening bones.
In addition to consuming foods, drinks, vegetables, and fruits rich in calcium and various vitamins, getting vitamin D from sunlight and regular light exercise will promote better calcium absorption. Therefore, we should all get gentle sunlight exposure and exercise regularly to maintain strong bones and overall good health for a long time.
