Do the elderly only need calcium supplements to strengthen their bones?

　　Mention of bones healthy , most people will think of calcium and vitamin D supplements. However, according to the MSN website of the United States, strong bones require far more "maintenance" than these. Some of the following substances also need to be replenished in time.

　　protein  Although bones don't look "lively" enough, they are actually very "busy" and are in a constant process of decomposition and synthesis. A key nutrient required for bone synthesis is protein. In fact, 22% of bones are protein. Approximately 1 gram of protein is needed per kilogram of body weight, but not too much. Otherwise, it is easy to make the blood acidic, thus consuming the calcium in the bones, and the bones will suffer even more.

　　Recommended foods: low-fat dairy products, skinless poultry, fish, various beans, tofu, etc.

　　Potassium  Fruits and vegetables contain high amounts of potassium, which neutralizes acid. Studies have also found that eating foods rich in potassium can lead to stronger bones. Just get 4700 milligrams from food every day. However, potassium supplements may be harmful to your heart, so consult your doctor before taking them.

　　Recommended foods: bananas, oranges, baked potatoes, plums, Grape Dried and tomatoes.

　　Vitamin K  Proteins that build bones, such as osteocalcin and protein, require vitamin K to function. People with low vitamin K levels are 30% more likely to fracture a hip while running. female and male 90 micrograms and 120 micrograms should be supplemented daily.

　　Recommended foods: broccoli, spinach, cabbage, celery and other green leafy vegetables.

　　Vitamin B12  A 2008 study showed that people who don't get enough vitamin B12 are more likely to lose bone mass. Vitamin B12 can control homocysteine ​​levels in the blood, a metabolite that has been linked to heart disease and hip fractures. Healthy people only need 2.4 micrograms of vitamin B12 per day.

　　Recommended foods: shellfish, lean beef and low-fat dairy products. People over 50 years old are better off opting for supplements. Because vitamin B12 is not easily absorbed by the elderly.

　　magnesium Women with osteoporosis are severely deficient in magnesium. Although magnesium accounts for less than 1% of all bone minerals, a lack of magnesium can make bones brittle and more susceptible to breakage. An average person can consume 400 mg per day. It is also beneficial to take additional supplements because it can prevent complications caused by calcium supplementation. constipate。

　　Recommended foods: Whole grains, brown rice, almonds, peanuts and spinach.