Spring is the most important time of the year to nourish your bones. Due to age, the metabolism and absorption capacity of bones will decline, and the elderly are prone to osteoporosis, fractures and other problems, affecting the quality of life.
Therefore, in spring, we should seize the first period of bone nourishment, eat more foods rich in calcium, protein, vitamin D and other nutrients to strengthen muscles and bones, and make legs and feet stronger. So, what foods should middle-aged and elderly people eat more in spring? Here are 8 kinds of bone-nourishing foods for you to eat healthy in spring.
Kelp is a common seaweed food known as the "treasure of the sea" and its nutritional value is very high. Kelp is rich in minerals such as iodine, calcium, iron, and zinc, as well as nutrients such as dietary fiber, polysaccharides, and protein.
Among them, the calcium content of kelp is particularly prominent, containing about 800 mg of calcium per 100 grams of kelp, which is 10 times that of cow's milk, and is an important nutrient for bone health. Kelp can also promote the absorption and utilization of calcium, prevent the loss of calcium, thereby effectively preventing and improving osteoporosis.
How to eat: Kelp can be cooked into a variety of delicious dishes, such as kelp soup, fried pork with kelp, kelp salad, etc., and can also be eaten with other foodsSuch as kelp tofu, kelp eggs, etc., are both delicious and nutritious.
Beef is a high-quality animal-based protein**It is high in protein content and quality, and is the building block for building muscles and bones. Beef is also rich in trace elements such as iron and zinc, as well as nutrients such as vitamin B12, which are necessary for maintaining bone health.
Beef can enhance muscle strength, promote blood circulation, improve bone stability and stress resistance, thereby effectively preventing and improving osteoporosis.
How to eat: Beef can be cooked into a variety of delicious dishesSuch as beef fried noodles, beef stewed potatoes, beef burgers, etcIt can also be eaten with other foods such as beef, celery, beef, tomatoes, etc., which is delicious and nutritious.
Celery is a common vegetable with a fragrant flavor and a crunchy texture, making it a healthy and delicious food. Celery is rich in minerals such as calcium, iron, and magnesium, as well as nutrients such as vitamin C and vitamin K, which are necessary for maintaining bone health.
Celery can promote the absorption and utilization of calcium, prevent the loss of calcium, and effectively prevent and improve osteoporosis. Celery can also clear away heat and diuresis, eliminate edema, reduce the burden on the legs, and make the legs and feet stronger.
How to eat: Celery can be cooked into a variety of delicious dishesSuch as celery fried meat, celery fried shrimp, celery stewed pork ribs, etcIt can also be eaten with other foods, such as celery fungus, celery carrots, etc., which is both delicious and nutritious.
Tofu is a common soy product with very high nutritional value and is known as "plant-based meat". Tofu is rich in high-quality plant-based protein, minerals such as calcium, iron, and magnesium, as well as active substances such as soy isoflavones, all of which are necessary for maintaining bone health.
Tofu can enhance muscle strength, promote the absorption and utilization of calcium, and prevent the loss of calcium, thereby effectively preventing and improving osteoporosis. Tofu also regulates estrogen levels, relieves menopausal symptoms, and protects bone health.
How to eat: Tofu can be cooked into a variety of delicious dishesSuch as mapo tofu, tofu pot, tofu soup, etcIt can also be eaten with other foods, such as tofu kelp, tofu eggs, etc., which is delicious and nutritious.
Chicken thighs are a common meat food that is popular for its tender and delicious meat. Chicken thighs are rich in high-quality animal protein, minerals such as calcium, iron, and zinc, as well as nutrients such as vitamin B12, which are necessary for maintaining bone health.
Chicken thighs can enhance muscle strength, promote blood circulation, improve bone stability and stress resistance, thereby effectively preventing and improving osteoporosis.
How to eat: Chicken thighs can be cooked into a variety of delicious dishesSuch as chicken thigh roasted potatoes, chicken thigh oven, chicken thigh soup, etcIt can also be eaten with other food items.
Sesame seeds are a common condiment that has a sweet taste and is very nutritious. Sesame seeds are rich in high-quality plant-based protein, minerals such as calcium, iron, magnesium, and zinc, as well as nutrients such as vitamin E and vitamin B1, which are necessary for maintaining bone health.
Sesame seeds can enhance muscle strength, promote the absorption and utilization of calcium, and prevent the loss of calcium, thereby effectively preventing and improving osteoporosis. Sesame seeds can also moisten the intestines, remove toxins and waste products from the body, reduce the burden on the bones, and make the legs and feet stronger.
How to eat: Sesame seeds can be cooked into a variety of delicious dishes, such as tahini paste, sesame paste, sesame cake, etcIt can also be eaten with other foods, such as sesame spinach, sesame tofu, etc., which is both delicious and nutritious.
Walnuts are a common nut food that resembles a human brain and is known as the "fruit of wisdom". Walnuts are rich in high-quality plant-based proteins, minerals such as calcium, iron, zinc, and selenium, as well as nutrients such as vitamin E and vitamin B6, which are necessary for maintaining bone health.
Walnuts can enhance muscle strength, promote the absorption and utilization of calcium, and prevent the loss of calcium, thereby effectively preventing and improving osteoporosis. Walnuts can also nourish the liver and kidneys, enhance memory and thinking, and protect bone health.
How to eat:Walnuts can be eaten directly, or they can be ground into powder and added to drinks such as milk, soy milk, yogurt, etc., or they can be eaten in combination with other foods, such as walnut biscuits, walnut pastries, etc., which are both delicious and nutritious.
Yogurt is a common dairy product with a sweet and sour taste and a smooth texture, making it a healthy and delicious food. Yogurt is rich in high-quality animal protein, minerals such as calcium, phosphorus, and potassium, as well as nutrients such as vitamin A, vitamin D, and vitamin B2, all of which are necessary for maintaining bone health.
Yogurt can enhance muscle strength, promote calcium absorption and utilization, and prevent calcium loss, thereby effectively preventing and improving osteoporosis. Yogurt also regulates intestinal flora, promotes digestion and absorption, and protects bone health.
How to eat: Yogurt can be eaten directly, or it can be added to fruits, nuts, grains and other foods, or it can be eaten with other foods, such as yogurt cake, yogurt ice cream, etc., which is delicious and nutritious.
Spring is the first period of bone nourishment, middle-aged and elderly people should seize this opportunity to eat more foods rich in calcium, protein, vitamin D and other nutrients to strengthen muscles and bones, so that legs and feet are more powerful.