[리얼푸드=육성연 기자] Osteoporosis has increased the most among orthopedic diseases in the past five years (2016-2021).
Although the number of osteoporosis patients is increasing, awareness regarding it is not very high. Osteoporosis is a serious disease that comes without any symptoms.
According to the Korea Centers for Disease Control and Prevention (KCDC), in order to prevent osteoporosis in dietary management, it is recommended to consume 1000 mg of calcium per day for adults under the age of 50 and 1200 mg per day for those over 50.
As a source of calcium, milk and bone-eating fish such as anchovies are often thought of, but there are various other high-calcium foods. Among the ingredients that are easily available around us, Shiraegi is the best. According to the food and nutrition data of the Ministry of Food and Drug Safety, the calcium content per 100 g of Shiraegi is 341 mg, which is 49% of the recommended daily intake. This is higher than the calcium content of milk (113 mg per 100 g). Sesame leaves also have a high calcium content of 296 mg per 100 g.
Maintaining the level of vitamin D in the blood as well as calcium is important for bone health. The most important role of vitamin D in our body is to help the body absorb calcium. Vitamin D keeps calcium from escaping. If you don’t get enough sun exposure every day, you may need to get your vitamin D levels right through your diet.
Animal foods that contain vitamin D include oily fish (salmon, tuna, mackerel, sardines), eggs, liver, and cheese. In particular, eggs are the most easily consumed food and can be used in a variety of foods. A recent study found that one egg a day can maintain blood vitamin D levels.
According to a study conducted by the Institute of Physical Activity and Nutrition (IPAN) at Deakin University, Australia, published in the latest issue of the Journal of Nutrition, the academic journal of the American Academy of Nutrition, the results of a trial conducted on 51 adults (ages 25-40) showed this conclusion. There was no significant change in cholesterol levels in the group that ate 7 or 12 eggs per week.
Shiitake mushrooms are representative plant foods. In particular, sun-dried shiitake mushrooms have a higher vitamin D content. When shiitake mushroom powder is added to seaweed soup, it adds umami and at the same time completes a bone-healthy nutritious meal containing calcium and vitamin D. 100g of raw seaweed contains 79mg of calcium. On the other hand, in seaweed countries, the waves are the opposite. The sulfur and phosphorus components of green onion interfere with the calcium absorption of seaweed.
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