骨骼健康的营养

Many nutrients are involved in keeping bones healthy. Calcium and vitamin D are two of the most important.

Calcium是一种矿物，对您的身体正常工作至关重要，并且存储在骨骼中。您的身体需要维生素D吸收钙。饮食中没有足够的钙会导致更容易发生骨折和疾病的脆弱骨骼。

Vitamin K, vitamin C, magnesium, and phosphorus are other important nutrients for bone health.

深色，绿叶蔬菜，例如羽衣甘蓝，芝麻菜，豆瓣菜和羽衣甘蓝，也许是钙的最佳非乳液来源。这些绿色的镁也很高，这有助于维持骨完整性，而维生素K则是骨代谢所需的维生素K。

尽管菠菜通常包含在该组中，但它含有草酸，这使得人体无法吸收其钙。

The sun is our main source of vitamin D. However, eating fatty fish such as salmon is another great way to get vitamin D.

一个ccording to the National Institutes of Health (NIH) ，一份3盎司的鲑鱼将为您提供447个国际单位（IU）。维生素D。建议的最低维生素D摄入量为400 IU。

Canned salmon includes the softer (edible) bones of the fish, meaning it’s loaded with calcium.

金枪鱼是另一种富含健康维生素的脂肪鱼。它还含有大量其他有益的营养素，例如钾，镁和omega-3脂肪酸。而且由于它被罐装罐头，因此很容易找到，在钱包上很容易，并且易于添加到饮食中。

当我们在鱼上时，cat鱼不会出错。它也许是最便宜的鱼类，也是维生素D中最高的鱼之一，含有 425 IU中的3盎司菲力 。

所有的树坚果你可以找到在杂货店tore, almonds have the highest amount of calcium per serving. You can get the same calcium benefits in butter form. As a bonus, almond butter has no cholesterol and is lower in fat and higher in protein than peanut butter.

It’s pretty simple: Cheese is made from milk. Milk has lots of calcium. Ergo, cheese has lots of calcium.

With a wide variety to choose from, mozzarella is particularly high in calcium. For a healthier option, try cheese made from skim milk.

Yogurt is an ancient culinary product, dating back as far as 2,000 B.C. Due to yogurt’s preparation process, this dietary staple actually contains significantly更多的calcium than the milk from which it’s made. One 8-ounce serving of low-fat yogurt provides a full 42 percent of your daily calcium needs, according to the NIH 。

Good news for breakfast lovers: Eggs contain a nice amount of vitamin D and can improve bone health. Vitamin D is found in the yolks only, so if you tend to eat egg white omelets, you’ll have to get your vitamin D elsewhere.

另一个早餐橙汁通常用维生素D加固and钙。

Of all the nondairy sources of calcium out there, broccoli is second to dark, leafy greens. And broccoli isn’t only bone-healthy — it’s an excellent source of vitamin C, fiber, and nutrients that contain cancer-fighting properties.

那么，牛奶呢？

One cup of milk has about 30 percent of the calcium you need daily, according to the NIH 。最重要的是，在商店中出售的牛奶通常用维生素D加强，在骨骼健康方面使其成为双重打击。

但是，有人猜测牛奶实际上可能耗尽了重要营养素的骨骼。一个 2014 study 表明在青少年时期，牛奶消耗之间没有相关性，而老年人的髋部骨折风险降低。

但是，一个 2011 meta-analysis of cohort studies showed no association between milk intake and hip fracture in women, but stated more data needed to be done on men.

Research is mixed and more studies need to be done to find a concrete answer.

随着年龄的增长，您的身体将继续需要钙，维生素D和其他营养素保持骨头坚固且浓密。Getting enough bone-supporting nutrients in your diet is perhaps the most important thing you can do to keep them strong and healthy.

但这不是您唯一可以或应该做的事情。查看这些10 tips to increase bone strength, and read about these7个常见的骨质疏松神话这样您就可以更好地了解自己的骨骼健康。