What to Eat for Healthy Bones

Memorial Diyarbakır Hospital from Orthopedics and Traumatology Department Prof. Dr. Serdar Necmioğlu gave information about proper nutrition guidelines for healthy bone structure.

Calcium: It is the locomotor for the bones. Calcium-containing foods; milk and dairy products, soya bean, peanuts, walnuts, almonds, cabbage, broccoli, dark green leafy vegetables, fish, dried fruits, dry legumes.

Vitamin A: The contribution to bone growth and growth is quite high. Vitamin A-rich foods; orange-colored foods, milk, eggs, fish, liver, broccoli, kiwi, plums, and figs.

Magnesium: It contributes to bone development. Dried legumes, oilseeds, unrefined grains and dark green leafy vegetables are an important source of magnesium.

Zinc: Essential for healthy bone development. Nutrients containing zinc can be listed as seafood, red meat, mushroom, walnuts, almonds, nuts, beans, wheat, and peas.

Potassium: Required for bones. The amount of potassium that needs to be consumed daily is 3.5 grams. Potassium-rich foods; dark green leafy vegetables, crusted potatoes, dried apricots, chewing gum and salmon, yogurt, avocado.

Vitamin D is important for bone health; Vitamin D rich foods; fish oil, milk and dairy products, cod fish oil, sardines, mackerel, salmon, tuna fish, egg yolk, butter, oatmeal.

K vitamin; green leafy vegetables, spinach, Brussels sprouts, parsley, turnip, beet greens, okra, lettuce, broccoli, asparagus, cereals, butter, cheese, eggs, liver, soybeans, green tea, kiwi, blueberries, prunes, carrots.

HG

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