Osteoporosis is also known as the silent killer. According to statistics, one out of every three women over the age of 50 suffers from osteoporosis. However, because osteoporosis itself does not have any symptoms, it is difficult to detect it by oneself, and it is often necessary to wait until a fall. Severe fracture, only to know that he has suffered from osteoporosis. Dietitian Zhu Ruijun said that people who want to prevent osteoporosis can actually consider eating fruits to supplement calcium.
Zhu Ruijun pointed out that the prevention of osteoporosis is not just regarding drinking milk. In fact, eating fruit can also strengthen bone function. Especially for people with lactose intolerance, it is also a good choice to use fruit to supplement calcium.
4 major nutrients in fruit to prevent osteoporosis
1. Citric acid
Zhu Ruijun explained that calcium has a high absorption rate in an acidic environment, so you can ingest fruits containing citric acid, such as lemons, oranges, and oranges.
2. Vitamin C
Can improve calcium absorption rate! Zhu Ruijun added that vitamin C can also promote the production of collagen and also help strengthen bones, such as citrus, pineapple, and kiwi fruit with excellent vitamin C content.
3. Carotenoids
Zhu Ruijun explained that carotenoids can inhibit the survival and bone resorption of mature osteoclasts, and can promote bone synthesis. Common carotenoid-containing fruits include papaya, mango, tomato, etc.
4. Potassium
Zhu Ruijun said that adequate potassium intake helps maintain bone mineral density and reduce the risk of osteoporosis. Fruits with high potassium content, such as bananas, pineapples, durians, etc.
◎ Image source/Provided by Dazhi Image/shutterstock
◎ Source/Zhu Ruijun Nutritionist
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