Milk and dairy products
Milk is a familiar drink that helps supplement calcium, a major component of bones. Milk also contains vitamin D, which helps the body absorb calcium more effectively.
According to the US National Institutes of Health (NIH), calcium and vitamin D are two important factors in preventing osteoporosis, especially in older adults.
How to use: Drink a glass of cow's milk or plant milk rich in calcium (such as almond milk, soy milk).
Combine with a diet rich in protein to increase calcium absorption.
Orange juice
Vitamin C in orange juice helps increase collagen production, an important component of bone tissue. In addition, many types of orange juice supplement calcium to help improve bone health.
According to research from the American Journal of Clinical Nutrition (AJCN), vitamin C plays an important role in reducing the risk of osteoporosis and fractures in the elderly.
You should drink a glass of fresh orange juice in the morning.
Choose unsweetened orange juice to avoid increasing blood sugar.
Almond milk
Almond milk is one of the richest sources of calcium and vitamin D, which help support the formation and maintenance of bone density.
According to the International Organization for Osteoporosis (IOF), people who consume enough calcium from food have a lower risk of osteoporosis than those with calcium deficiency.
How to use: Drink a glass of unsweetened almond milk in the morning.
Can be combined with oats or whole grains to increase nutrients.
Carrot juice
Vitamin K is one of the important nutrients that help maintain bone health. Carrot juice contains vitamin K1, which helps increase bone density and reduce the risk of fractures.
Vitamin K helps regulate calcium metabolism in bones, contributing to maintaining strong bone density.
Drink a glass of pure carrot juice in the morning.
Combine with a little olive oil to increase the absorption of vitamin K.
Green tea
Green tea contains polyphenols, a powerful antioxidant that helps protect bone cells from damage caused by inflammation and aging.
According to research published in the Journal of Nutritional Medicine, green tea can help reduce the risk of osteoporosis and improve bone density in the elderly.
You can drink a cup of warm green tea in the morning.
Avoid drinking too much (over 3 cups/day) because it can affect calcium absorption.
Banana and flaxseed smoothie
Bananas are one of the foods rich in potassium and magnesium, two important minerals that help prevent calcium loss through urine and increase bone density. When combined with flaxseeds, this drink also adds omega-3, which helps reduce inflammation and supports strong bones.
According to research from the Journal of Biochemical and Mineral Sciences (JBMR), magnesium plays an important role in maintaining bone structure and preventing osteoporosis.
Blend 1 banana with 200ml of almond milk and 1 tablespoon flaxseed.
Drink in the morning to supplement bone nutrients.
