#64 —
29.09.2006 06:23
(đã sửa)
<Bài viết đã được chỉnh sửa lúc 2006-09-29 06:33:31HongYen>
Food Sources of Bone-Building and Strengthening Nutrients
Calcium: Dark green leafy vegetables (not spinach), tofu, kelp, blackstrap molasses, corn tortillas, raisins, dates, prunes, oatmeal, unsweetened yogurt, sardines.
Magnesium: Dark green leafy vegetables, kelp, sage, nuts, seeds, whole grains
Vitamin D: Sweet potatoes, yams, egg yolks, whole grains, cereals, alfalfa sprouts and sunlight
Vitamin K: Dark green leafy vegetables, kelp. potatoes, yoyurt, molasses
Boron: Avocado, apples, fresh and dried fruits, nuts and honey
Manganese: Almonds, prunes, raisins, peanutss
Copper: Seafood, nuts and seeds
Silicon: Horsetail (herb) tea, whole grains (wheat, oats), brown rice
Folic acid: Salmon, tuna, cheese, brown rice, beans, barley
Vitamin B6: Bananas, carrot, onions, asparagus, peas, sunflower seeds
Zinc: Eggs, oysters, pumpkin seeks, whoke grain cereals, dried beans, and legumes
Vitamin C: Citrus fruit, cantaloupe, pineapple, strawberries, tomatoes, red/green peppers
Beta Carotene: Carrots, winter squash, dark green leafy vegetables
Isoflavones: All legums (e.g., dried beans-pinto beans, lentils, soy products), red clover tea.
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Foods that can increase bone loss: soft drinks (soda/pop/seltzer), processed and fast foods, coffee and caffeine, high protein diets, animal protein (especially red meat), excess alcohol, cigarette smoking and stress.
Special Note:
If your bone density test shows increased risk of fracture, talk with your healthcare provider.
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