Not only your body, your bones also require nutrients to stay healthy. In addition to vitamin D, calcium and other nutrients is also necessary to maintain balance.
Prevention advisor and bone Tufts University researcher Katherine Tucker, PhD, states, in addition to calcium and vitamin D, bones need protein, magnesium, potassium, vitamin K and vitamin B 12. But how many additional nutrients needed by the bones to stay healthy.
The following doses of nutrients to the bone:
• Proteins can form healthy bones. To get healthy bones, it is recommended to consume 46-56 grams of protein per day. Proteins can you get from 1% cottage cheese (28 g per cup), turkey (22 grams per patty), know (7 grams per day or 4 blocks).
• Magnesium and calcium are useful for building bone mass. It is advisable to consume food bermagnesium 400 mg per day. Can be obtained from oat bran (110 mg per ½ cup), pumpkin seeds (151 mg per 1 ounce), artichokes (50 mg per ½ cup, cooked), rice (42 mg per ½ cup, cooked).
• Potassium, it is recommended to consume foods berkalium 4700 mg per day. The best sources of potassium are orange juice (1435 mg), raisins (1086 mg per cup), fish (916 mg in ½ fillet), fat-free milk (850 mg).
• Vitamin K can be obtained from the 1 cup of cooked spinach, broccoli, or brussels sprouts.
• Vitamin B12, B12 deficiency, bone strength can be weakened. Taking a multivitamin that contains 100% DV (2.4 mcg) can strengthen bones.
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