Calcium is the main component that makes up bones, while vitamin D helps the body absorb calcium effectively. If you lack one of these two factors, the bone mineralization process will be interrupted, increasing the risk of osteoporosis.
Calcium-rich foods that should be prioritized include:
Milk and dairy products (yogurt, cheese);
Small fish eat bones (anchovies, sardines);
Dark green leafy vegetables such as kale and broccoli.
Vitamin D can be supplemented through:
Fatty fish (salmon, mackerel);
Egg yolk;
Sunlight - an important natural composite source.
Food groups rich in protein and minerals
Protein not only helps build muscle but also plays an important role in bone structure. According to the World Health Organization, a diet lacking protein can reduce calcium absorption and affect bone regeneration.
Good protein sources include:
Lean meat, fish, eggs;
Soybeans and bean products;
Nuts such as almonds, walnuts.
Magnesium, zinc and vitamin K are also essential micronutrients that help increase bone density and reduce the risk of fractures.
Green vegetables and fruits not only provide vitamins but also contain many antioxidants, which help reduce inflammation and protect bone cells. Some particularly beneficial vegetables include:
Spinach, kale
Broccoli
Popcorn
Fruits such as oranges, kiwis, and strawberries are rich in vitamin C, which helps increase collagen synthesis - an important component in bone structure.
Some recent studies show that a plant-rich diet can improve the alkaline environment in the body, thereby reducing calcium loss through urine - a factor contributing to osteoporosis.
Decreased estrogen is the main cause of osteoporosis in women after 40 years old. Some foods contain phytoestrogens (plant estrogens) that can support endocrine balance, thereby indirectly protecting bones.
Typical foods: soybeans and preparations (tofu, soy milk); flaxseed, sesame seeds; whole grains.
Research shows that women supplementing with isoflavone-rich foods from soybeans can improve bone density and reduce the risk of osteoporosis during menopause.
