1. 1, orange juice

Oranges are rich in vitamin C, which can promote the production of essential collagen and is beneficial to bone health. This fruit is also rich in vitamin A, which helps to stabilize the growth of bones.

1.2, fresh milk

Calcium in milk is an important source of bone health. In fact, drinking a glass of milk can provide calcium for three days. If you are afraid of gaining weight, you can choose skim milk.

1.3, spinach

Vegetables are the best choice for health. Spinach is rich in vitamins A, K and C, which is not only delicious, but also low in calories, so it is suitable to be added to everyone's diet.

1.4, cashew nuts

Cashew nuts contain magnesium, vitamins A, K, minerals and healthy plant protein. Nut food is good for bone health.

1.5, soybean milk

Soymilk provides protein, fatty acids, omega-3, etc. And it also contains a considerable amount of calcium, which is very good for strong bones.

1.6, yogurt

A cup of yogurt contains 50 mg of calcium and more than12g of protein, which can not only strengthen bones, but also make the digestive system run more smoothly. If you add a little honey or fruit to yogurt, it will taste better.

2, a good diet supplements bone marrow.

2. 1, Danggui Bugu Decoction

Ingredients: Radix Angelicae Sinensis, Radix Astragali, Radix Codonopsis, mutton, onion, ginger, salt, monosodium glutamate, etc.

Practice: Wash the mutton, put it in a casserole, put angelica, astragalus and codonopsis into a gauze bag and put it in a casserole. Put the onion and ginger together and add the right amount of water. After the fire boils, simmer the mutton until it is cooked. Finally add salt and monosodium glutamate to taste.

2.2. Pig bone and soybean soup

Ingredients: pork bone, soybean, ginger, salt, etc.

Practice: Chop the pig bones, put them in a casserole, and add soybeans and ginger. Add some water to the casserole, bring it to a boil with high fire, then simmer it with low fire, and finally season it with salt.

2.3. Toast Bullwhip Soup

Ingredients: a bullwhip, dodder, cooking wine, onion, salt, chicken essence, monosodium glutamate, etc.

Practice: naturally air-dried bullwhip, soaked in cold water for 24 hours, cut into pieces, added with dodder and put into casserole. Add a proper amount of water, cooking wine, onion and chicken essence, boil over high fire, turn to low heat and cook until the meat is cooked, and finally add salt and monosodium glutamate to taste.

3. What nutrients are good for bone marrow?

3. 1, vitamin d

It can promote the absorption of calcium in the intestine and reduce the excretion of calcium by the kidneys. Just like a gas station, it can continuously supplement calcium to the bones. If vitamin D is lacking, the hardness of bones will decrease, forming "rickets". Experts point out that the safest, most effective and most economical way to supplement vitamin D is to bask in the sun.

3.2. protein

In bones, 22% of the components are protein, mainly collagen. With protein, human bones can be as hard as concrete, unbreakable and tough, and can withstand the impact of external forces. Amino acids and peptides in protein are beneficial to calcium absorption.

3.3, magnesium

60%-65% of magnesium in human body exists in bones. Experts say that magnesium plays an important role in the formation of new bones. Although the content of magnesium in bones is small, once it is lacking, it will make bones brittle and more easily broken.

3.4, potassium

Every cell in the human body contains potassium, and bones are no exception. Its main function is to maintain acid-base balance, participate in energy metabolism and normal function of neuromuscular, which is very important for bone growth and metabolism. Recently, a study published in the American journal of Environmental Nutrition also pointed out that potassium can prevent calcium loss and make bones stronger.

3.5, vitamin k

Just as food needs certain additives, bones also need vitamin K to activate osteocalcin, a very important protein in bones, so as to improve the fracture resistance of bones.

What to eat is not good for bone marrow health.

1, caffeine

The same dose of caffeine may not be as bad as salt, but the effect of caffeine is similar, which will make calcium lose from bones. Every intake of 100 mg of caffeine (equivalent to a small to medium cup of coffee) will probably lose 6 mg of calcium.

2. salt

Salt can make bones lose calcium. Nutritionists say that for every 2.300 mg of salt you consume, you will lose 40 mg of calcium.

3.soft drinks

Soft drinks are twice as harmful to bones as ordinary drinks. Bubbles in soda usually come from carbonic acid, which will increase the rate of calcium loss from urine. At the same time, soft drinks are easy to fill your stomach and make you feel thirsty, but they don't actually provide you with any nutrition.

4. alcohol

It can be considered that alcohol is a calcium blocker, which will prevent you from absorbing minerals needed for bone building from food. Excessive drinking will also make the process of bone reconstruction disorder.

Who needs bone marrow supplements?

1, senile osteoporosis

In middle age, due to endocrine dysfunction, too little activity, insufficient calcium intake and other factors, bone metabolism is impaired, osteogenesis is reduced, calcium is lost too much, and osteoporosis, bone degeneration, low back pain, hunchback and even pathological fractures occur.

2. Pregnant women

Some pregnant women have low back pain and calf cramps. Due to the growth and development of the fetus, the demand for calcium increases, which leads to calcium deficiency in pregnant women. In addition, low birth weight infants, premature infants, malnourished infants and children with chronic diarrhea should pay attention to calcium supplementation.

3. Patients with epilepsy

In recent years, scientific research has proved that long-term use of antiepileptic drugs will lead to different degrees of bone mineral density reduction and abnormal bone metabolism in the body. Once calcium deficiency often leads to seizures, it is difficult to control and needs long-term use.

4. "Three Drinks"

People who drink a lot for a long time or often drink tea and coffee should pay attention to calcium supplementation. Because of drinking, bone metabolism disorder, easy to cause osteoporosis. Drinking tea and coffee for a long time will increase the excretion of calcium due to diuresis, which will easily lead to calcium deficiency in the body.