Table of contents:
- The benefits of soybeans are able to make strong bones
- How much soy should you eat for strong bones?
- Another thing that can make bones strong
- Eat lots of vegetables
- Do weight training
- Get your daily vitamin D and vitamin K
Soybeans are a source of vegetable protein which has many health benefits. One of the benefits of soybeans that researchers at the University of Missouri, Columbia recently discovered is its ability to make bones strong and dense. So, how effective are the benefits of soybeans for bone health?
The benefits of soybeans are able to make strong bones
Experts state that the benefits of soy are very good for menopausal women. The reason is, after menopause, women will experience many physical changes, one of which is faster bone loss. Not to mention the increasing weight, this will worsen the bone health of women who have menopause and eventually the risk of osteoporosis.
This has been proven in a study involving animals as experimental subjects. In the study, it was found that mice fed soy foods tended to have strong bones and good digestion, compared to mice that didn't eat soy.
Therefore, many say that the benefits of soy are very good for bone health.
How much soy should you eat for strong bones?
To get the benefits of soybeans, of course you have to eat soy foods regularly. Actually, there really is no specific standard of how much you have to eat in order to get strong bones.
However, you can consume this vegetable protein source according to the daily needs recommended by the Ministry of Health. In the Nutrition Needs Figures from the Ministry of Health, adults need 2-4 servings of vegetable protein a day or the equivalent of 4-8 pieces of tempeh or tofu.
Another thing that can make bones strong
Of course, if you want to get strong, solid, and healthy bones, you have to do other good things, not just eating soy. Well, the following ways can help you get strong and solid bones.
Eat lots of vegetables
Vegetables are great for bone mineral density. Vegetables that contain vitamin C, for example, can stimulate the production of bone-forming cells.
In addition, the antioxidants in vitamin C are also able to protect bone cells from free radical damage. Meanwhile, green and yellow vegetables are also good for enhancing the bone mineralization process during childhood and maintaining bones in young adulthood.
Do weight training
Strength training such as lifting weights helps build and maintain bones to stay strong. In addition, this exercise is also able to increase bone mineral density, bone strength and size, and reduce inflammation in the bones.
That way, this exercise can protect you from the risk of bone loss, including in people who have osteoporosis, osteopenia, and breast cancer.
Get your daily vitamin D and vitamin K
One of the important things in order to get strong bones is meeting the needs of vitamin D and vitamin K. Vitamin D plays a role in absorbing calcium, thus making bones rich in calcium and ultimately strong.
To get vitamin D, you only need to do outdoor activities so that it is exposed to sunlight. Yes, the sun is a major source of vitamin D.
Meanwhile, vitamin K plays an important role in the process of bone formation. Well, you can get vitamin K from various foods such as green leafy vegetables (broccoli, spinach, mustard greens, leeks, cauliflower, cabbage, cucumber, asparagus, lettuce), nuts (edamame, soybeans, peanuts), oil. vegetables, milk and processed products (cheese, milk, yogurt, butter), to meat and eggs
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