"It takes a hundred days to recover from a broken bone and injured sinews," an old saying everyone is familiar with. When you have such an injury, you need to mend and nourish your bones. Moreover, after middle age, the body begins to lose a significant amount of calcium, leading to a deficit where bone loss exceeds formation. Bones become brittle, making it essential to start nourishing them. So, what foods are good for bone health? Traditionally, people might think of bone broth first, but it's actually not the best food for this purpose.
The idea that drinking bone broth is a good way to supplement calcium is a misconception. The calcium content in a bowl of bone broth is far less than that in a bowl of milk.
Bone broth contains a large amount of dissolved bone fat, and frequent consumption may lead to other health problems. To prevent and alleviate osteoporosis, in addition to supplementing calcium and vitamin D, it is also crucial to actively improve your diet and lifestyle. This means maintaining a balanced diet, getting regular exercise, and ensuring an average of at least 20 minutes of sunlight exposure per day.
It is recommended to get regular bone density tests, as bone density reflects the extent of osteoporosis and serves as a basis for preventing fractures. The incidence of osteoporosis has risen to the 7th most common disease in the world. Currently, there are over 70 million osteoporosis patients in China, with an overall prevalence rate of 15.7% in people over 50. On average, one person suffers an osteoporotic fracture every 3 seconds.
In addition to milk, there are many other foods that are excellent for calcium supplementation. Dairy products similar to milk, such as yogurt and cheese, as well as seafood like crab, clams, small dried shrimp, fish, and meat floss, and mountain products like black fungus and shiitake mushrooms. Simple and readily available options also include soy products. You can rotate these calcium-rich foods in your diet. Of course, when supplementing calcium, don't forget to get more sun exposure to promote calcium absorption.