Can fruit make your bones healthy
A lady recently told me that she had felt pain in her knees and back because she had just passed 50. After the examination, she found that she was suffering from severe osteoporosis. The doctor said that her bone density is equivalent to an 85-year-old woman!
Another woman, only 35 years old, found that the bone density had deviated from the normal range during the physical examination, which is equivalent to the state of 60 years old.
The two ladies asked me:
I heard some people say that osteoporosis is due to "dead cold", and the fruit is cold and cold. Can I still eat fruit?
I consulted the domestic and foreign literature and found that the answer is: you can eat.
If eaten reasonably, the fruit is also good for bone health.
The cause of osteoporosis is not only heredity, aging, hormone levels, but also diet. It is well known that calcium and vitamin D play an important role in promoting bone health, but potassium, vitamins, carotenoids, polyphenols, etc. contained in fruits may also be of significance for maintaining bone health.
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Fruit eats much, bone mineral density is high
As early as 1999, there were epidemiological investigations in foreign countries. The elderly with adequate fruits and vegetables had higher bone mineral density than those who did not like fruits and vegetables.
Hong Kong scholars surveyed 2,000 older men and women over the age of 65 in 2001-2003. Both men and women, who eat 100g of fruit a day, have bone mineral density and bone mineral content in the whole body and femoral neck. The number of people has increased significantly.
A survey of 3,439 and 1991 Anhui middle-aged men and women by mainland scholars also found that the bone mineral density of the elderly with high fruit intake was higher.
However, the benefits of fruit in preventing osteoporosis do not only work in old age. It is because the bone health of a woman's life depends on three periods of puberty, pregnancy and menopause. If the diet during puberty is reasonable and the peak level of bone density is high, as is the deposit of bone minerals “banks”, the risk of osteoporosis after age is small.
Several researchers tested young boys and girls, postpartum new mothers, and postmenopausal women. They found that people who ate more fruits had higher bone mineral density than people who did not eat fruit at any age. In particular, the habit of eating fruit during adolescence may have a positive effect on bone health in the latter half of life.
Why eat bones, why are they good for bones?
Why is the fruit calcium content not high, but it is so good for bones? Among them, some scholars have done analysis.
The biggest reason may be that the fruit provides sufficient potassium, but it does not increase the supply of acidic elements such as phosphorus, sulfur and chlorine, thereby reducing the net endogenous acid production (NEAP) in the body. It reduces the amount of urinary calcium lost and increases the pH of the urine.
Potassium in fruits is not the same as potassium in low sodium salts. Potassium in low sodium salt is potassium chloride. In other words, potassium is eaten in conjunction with chlorine. Excessive chlorine is not good for bone health.
Some studies have found that
Long-term extra potassium chloride to supplement potassium will reduce bone density; if you take potassium citrate, bone density will increase.
This is because the citrate ions in potassium citrate are oxidized in the body, and become carbon dioxide and water excreted from the body without increasing the acid load of the human body; while the chloride ions in potassium chloride are strongly acidic, which increases the human body. Acid load.
In addition, fruits are rich in antioxidants, which to a certain extent can also reduce the inflammatory response of bone, which may help prevent some inflammatory bone diseases.
Can vegetables replace fruit?
Someone here may ask:
Are vegetables and fruits the same? Is it not also rich in potassium and magnesium, and contains many antioxidant ingredients? If I eat more vegetables, can I not replace the role of fruits?
Unfortunately, according to the current domestic and international nutrition survey, vegetables really can not completely replace the role of fruit. This is not because the nutritional value of vegetables itself is not as good as fruit, it is probably because vegetables and fruits are eaten differently.
When eating vegetables, people usually need to add some salty condiments, such as salt, soy sauce, salad dressing, and so on. This inevitably comes with potassium and magnesium and eats a lot of salt (sodium chloride). Excessive intake of sodium not only increases the risk of cardiovascular and cerebrovascular diseases such as high blood pressure and stroke, but also increases the amount of urinary calcium excretion, which is a very unfavorable thing for bone health. As I mentioned earlier, too much chloride ion may have adverse effects on bone health.
Eating fruit is completely different. When you eat fruit, add salt and soy sauce? Therefore, eating fruit will only increase potassium, but not sodium. Moreover, potassium in fruits is potassium citrate, potassium malate, etc., and does not increase the intake of chloride ions. I speculate that this may be the main reason why many surveys found that fruits are better than vegetables for bone health.
In addition, organic acids in fruits may have additional benefits. Because organic acids such as citric acid and malic acid are beneficial to the absorption and utilization of many minerals such as iron, zinc, calcium and magnesium. In contrast, in addition to tomatoes, vegetables contain less organic acids than fruits.
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How many fruits are you eating every day?
According to the World Health Organization (WHO), the so-called 1 fruit is about 80 grams. The recommended intake of fruits in countries around the world is generally between 2 and 4 parts, that is, between 160 grams and 320 grams.
We Chinese, as long as we eat fruit according to the recommended amount of dietary guidelines for Chinese residents, that is, 200 to 350 grams of fruit per day, roughly equivalent to an apple, plus an orange. This amount is good for preventing coronary heart disease, stroke, diabetes, etc., and is also beneficial to bone health.
However, this does not mean that the more fruits you eat, the better.
Excessive fruit will bring too much sugar and affect the balance of nutrients. At the same time, too much fruit will speed up the movement of the intestines, and some nutrients will not be absorbed enough to be discharged, which is not conducive to bone health.
Some people eat a large pot at a time because they taste sweet, or drink a few cups a day. This is an occasional occasion, which is not desirable in the long run.
Studies have long found that many people with osteoporosis have problems such as digestive malabsorption and chronic diarrhea, thus affecting the absorption capacity of various nutrients including calcium. Therefore, for some people with weak gastrointestinal function and prone to diarrhea, it is necessary to control the amount of fruit eaten at a time and select those fruits that are not prone to diarrhea.
In short, eating more than half a catty of fruit a day is a good health measure. It can help prevent high blood pressure, stroke and coronary heart disease, and also help protect bone health.
Eat every day, eat in moderation, choose the fruit that will not be gastrointestinal discomfort after eating. Do not affect the normal intake of other foods because of eating fruit. This is the health point of eating fruit!