Anchovies
One of the naturally rich calcium foods is beneficial for the bone and joint system. Thanks to its small size, soft and edible fish bones, anchovies provide a significant amount of calcium to the body.
According to Harvard T.H. Chan School of Public Health (USA), supplementing small fish that eat bones helps increase calcium in the diet, while providing protein and vitamin D to support bone density. These are important nutrients that help reduce the risk of osteoporosis as age increases.
In addition, anchovies also contain omega-3, a fat with anti-inflammatory properties, which helps reduce joint pain and is good for the cardiovascular system. Experts recommend that elderly people can supplement anchovies regularly in their weekly meals to support overall health.
Collagen-rich foods
Salmon, fish skin or chicken meat are also recommended by many foreign experts to use in moderation. According to doctors, collagen is an important component in joint cartilage, helping to maintain elasticity and support flexible movement. As age increases, the amount of natural collagen in the body gradually decreases, making bones and joints more prone to degeneration.
However, experts also note that no food is capable of protecting bones and joints without exercise and a healthy lifestyle. People should combine a balanced diet, exercise regularly and limit cigarettes and alcohol to maintain a healthy musculoskeletal system for a long time.
In addition to supplementing nutrition, getting enough sleep and maintaining a reasonable weight also plays an important role in reducing pressure on joints, especially the knee and spine.
