It's never too late to improve bone health. When we are young, our bodies build new bone faster than it breaks down old bone, thus increasing bone mass. But as we age, bone mass is lost faster than it is produced, so this can lead to weaker bones. Although age is not the only fac

It’s never too late to improve bone health.

When we are young, our bodies build new bone faster than we break down old bone, thus increasing bone mass. But as we age, bone mass decreases faster than it is produced, so this may lead to weaker bones.

Although age is not the only factor, factors such as gender, race, family history and body size also affect bone health. But there are ways to strengthen your bones and slow down bone aging. For example, we can fortify it with certain nutrients.

Today let’s talk about which 4 types of drinks can help improve bone health.

1 ) Drinking fortified milk or milk alternatives

Drinking milk is a great way to deliver important nutrients to your bones. Because fortified milk or milk contains calcium, protein , etc., they can help with bone health.

If you don't like to drink milk, or have lactose intolerance, you can also replace it with other milk alternatives rich in vitamin D, etc., such as plant-based soy milk, or soybeans, oats, rice, coconut, cashew nuts and almond.

According to Nutrition Today magazine, protein makes up about 50% of bone volume and about one-third of bone mass. Since dietary protein is a key nutrient for bone health, it may help prevent osteoporosis .

2) Adding dairy products to milkshakes

For people who don’t like drinking milk, you can also solve the problem by adding dairy products to milkshakes, which can also help keep bones healthy.

3) Eat more green leafy vegetables

By eating green leafy vegetables, we can also get our calcium intake.

Among green leafy vegetables, spinach is a better source of calcium nutrients. We can mix it with other ingredients and eat it, or we can break it up and add it to a milkshake to drink together.

But we should pay attention when eating spinach, because spinach contains a lot of oxalic acid, which is a natural compound that can bind to calcium, so when we eat it, we can blanch it before eating it.

In addition to spinach, kale is also a good choice.

recommends that most people consume 2,500 mg of calcium per day. One-half cup (100 mg) of kale contains 254 mg of calcium.

4) Certain fruits

fruits can balance the pH value well, thereby helping to maintain calcium levels.

There is one type of fruit that improves bone health, and that is prunes .

Eating about 6 to 12 prunes daily may help reduce the damage caused by inflammation, according to a study published by Penn State Integrative and Biomedical Physiology Program and Department of Nutritional Sciences and Exercise Science. Causes bone loss in postmenopausal women.

In addition to prunes, orange juice is also a good choice. It provides 350 mg of calcium, which is about 25% of the daily calcium requirement.

Not only that, oranges are also rich in vitamin C, which is another important nutrient for maintaining healthy bones.

So, do you like any of the above drinks? Do you have any better tips for bone health? Welcome to leave a message in the comment area and let’s discuss it together.

I am Yuan’s little pocket, senior health manager /pharmacist,

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