Studies have shown that low body vitamin content, fracture risk by 30%.

Speaking of bone health, most people think of calcium and vitamin D. However, MSN Web site, according to reports,

robust bones need "maintenance" is far more than these, the following also need time to add some material.

Protein. While bones seem enough "active", in fact they are very "busy", has been in constant process of

decomposition and synthesis. Synthesis of a key bone nutrients is needed protein. In fact, 22% of the ingredients

are all bone protein. Per kg body weight to add about 1 gram of protein, but can not make up too much. Otherwise

easy to make the blood acidic, which consume the bones of calcium, bone but also suffer.

Recommended food: low-fat dairy products, skinless poultry, fish, various beans.

Potassium. Fruits and vegetables rich in potassium, can neutralize acid. Study also found that the more potassium

food you eat , the more healte your bones is. Daily intake of 4,700 milligrams from food can be. But the potassium

supplements may be harmful to your heart , Consult your doctor before taking.

Recommended food: bananas, oranges, roasted potatoes, plums, raisins and tomatoes

Vitamin K. The construction of bone proteins, such as osteocalcin, the protein needs vitamin K to work. The people

who's Vitamin K level was low, running hip fracture probability of 30%. Women and men every day should be separately

added 90 micrograms and 120 micrograms.

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

Vitamin B12. 2008 years of research shows that insufficient intake of vitamin B12 people, bone loss more easily.

Vitamin B12 can control the level of homocysteine in the blood, the metabolism of substance and heart disease, hip

fractures have a certain connection. Healthy daily intake of 2.4 micrograms of vitamin B12 can be.

Recommended food: shellfish, lean beef and low fat dairy products. People over the age of 50 the best choice for

supplements. Because the absorption of vitamin B12 can not easily be elderly.

Magnesium. Women with osteoporosis severe magnesium deficiency. Although the magnesium content of bone in all but 1%

of the minerals, but magnesium deficiency makes bones brittle, easily broken. 400 mg daily intake of ordinary people

can be. If the additional supplements are also good, because they can prevent constipation caused by calcium.

Recommended foods: whole grains, brown rice, almonds, peanuts and spinach

If you want your bones health and strong, please always use it more than the recommended foods.