Osteoporosis can be said to be the second largest epidemic. It is rumored on the Internet that eating cabbage can prevent osteoporosis. The Food and Drug Administration pointed out that although cabbage contains vitamin K, it can help the absorption of calcium and vitamin D. Therefore, Can promote bone metabolism, but still need to add enough calcium. The nutritionist reminded that to prevent osteoporosis as a whole, the four nutrients of calcium, vitamin C, vitamin D and vitamin K are equally important and must be ingested.
The Food and Drug Administration stated that the vitamin K in cabbage can help the absorption of calcium and vitamin D, and promote bone metabolism. Strong bones. For calcium supplementation for osteoporosis patients, it is recommended to consume milk first. If it is an elderly person, it is better to supplement with low-fat milk. The vegetables are mainly dark green vegetables.
Actually, cabbage's attention-seeking nutrients are not only vitamin K. According to the analysis of nutritionist Song Minghua, cabbage belonging to the cruciferous family is rich in indole and isothiocyanate. These two components In some animal experiments, it was found that it has a role in the prevention of some cancers. In addition, the dietary fiber of cabbage is also indispensable for the prevention of colorectal cancer.
Korean cabbage also contains the anti-ulcer factor "vitamin U", which has been found to inhibit gastritis, improve the discomfort caused by gastric ulcer and duodenal ulcer, so in fact, cabbage has some help in the maintenance of the gastrointestinal tract. Song Minghua said: "Korean cabbage is a good vegetable for common people, whether it is for cancer prevention, or improving constipation, gastrointestinal problems, or even cardiovascular health.There are some positive effects. "
When it comes to osteoporosis, the first thing everyone thinks of is "calcium". Song Minghua said that in addition to calcium supplementation, vitamin D is also very important, because vitamin D can help the absorption of calcium in the gastrointestinal tract to become better. In addition, vitamin K is also an important part of preventing osteoporosis. As mentioned above, calcium needs to be absorbed from the gastrointestinal tract to reach the blood without the help of vitamin D. Then calcium in the blood circulation needs vitamin D to reach the bones smoothly. K. So, vitamin D and vitamin K are like two keys that help calcium pass through different levels.
Song Minghua further mentioned that vitamin C is also an indispensable element to help the body produce collagen, which can also maintain the health of bones and muscles; therefore, in maintaining bone health and preventing osteoporosis as a whole, calcium, vitamin C , vitamin D and vitamin K, in fact, are equally important.
Song Minghua explained that dairy products or cheese, black sesame seeds, dried small fish, mountain noodles, etc. are all good sources of calcium. There are also some processed soy products, especially the harder taste, like beans The calcium content of dried one is higher than that of tofu. "This processed soy product is also very rich in calcium."
Generally, when exposed to the sun, the body will automatically activate the synthesis of vitamin D; and foods such as milk and eggs are also rich in content, as well as some deep-sea, high-fat fish, as well as dried mushrooms, dried fungus, etc. They are also good sources of vitamin D.
Dark green vegetables are rich in vitamin K. Song Minghua explained that vitamin K is a fat-soluble nutrient. Some people eat vegetables in order to maintain their health and are afraid of gaining weight. They may not add "oil" when cooking, which will reduce the absorption rate of vitamin K. Therefore, while consuming dark green vegetables, in order to allow the body to absorb more vitamin K, it is better to add a little oil at this time.
Song Minghua said that it is mainly rich in fruits, such as kiwi, citrus, guava, or persimmons and strawberries in winter, which are all rich in vitamin C.
The Food and Drug Administration also reminds that in order to prevent osteoporosis, in addition to dietary supplements, regular exercise, especially weight-bearing exercise such as jogging, walking, and weight-bearing exercise, can enhance bone density, strengthen muscles, and slow down bone loss. . In addition, to maintain good health, it is necessary to get sunshine at the right time and avoid behaviors that cause bone loss such as smoking, drinking, and staying up late.
◎ Image source/Dazhi Image/Shutterstock ◎ Consulting experts/Song Minghua nutritionist
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