The older we get, the more important the caring for osteoarthritis is to maintain our health and flexibility.

When we think of fostering bones, most of us will think of milk.But milk is not the only food that has bone effect.

A study from British Medical Journal (BMJ) checked the link between milk consumption and the risk of fracture.The results show that milk consumption does not necessarily reduce the risk of fractures and may not be as effective as many people think.This shows that, instead of just leaning on milk, a balanced diet with many sources of calcium -rich foods and other nutrients can be better.

Here are natural foods that have better bone and joint effects than milk.

3 dishes are "medicine" healthy bones, rich in calcium and vitamins to help prevent many diseases

1. Black sesame seeds - "expert" kidney, strong bones

In 100g of black sesame seeds contains about 975mg of calcium.This makes black sesame seeds an ideal choice for calcium supplements from plants.

Black sesame seeds have long been considered a natural medicine in Eastern medicine, which has the effect of nourishing the liver, moisturizing organs and supporting bone health.In particular, when age increases, impaired kidneys can affect the power of bones, so black sesame is a perfect choice to replenish nutrients.

How to eat suggested: Roasted black sesame sesame into flour, combined with glutinous rice flour and some alum sugar.Mix the ingredients with boiling water to form a paste, both nutritious and easy to eat.

2. Walnuts - "panacea" for the brain and bones

Walnuts are rich in nutrients such as protein, good fat and minerals, especially zinc, manganese.As a result, walnut consumption supports bone and brain health.This is a great food not only for the elderly but also for those who need to enhance memory and bone health.

A study on American Journal of Clinical Nutrition shows that the consumption of omega-3 related to bone density increases, especially in older women.This can help reduce the risk of fractures and osteoporosis.Moreover, walnuts like vitamin E also help protect bones from harmful effects from free radicals.

How to eat: Walnut porridge and rubber are red.You can combine peeled walnuts with redders and cooked rice into delicious, nutritious porridge.

3. Black beans - "black jade" tonic, bone care

Black beans are a source of calcium, phosphorus and abundant iron, helping to improve the health of bones and joints.Not only that, black beans also have a tonic effect, helping to support kidney function, important organs related to nourishing bones.

Research on The Journal of Nutrition has shown that isoflavone has the ability to slow bone loss, especially in postmenopausal women, thereby reducing the risk of osteoporosis.Calcium and other minerals are also essential to maintain a solid bone structure, preventing the decline in bone density due to age.

How to eat: Black bean pork bone.This stew provides both calcium from pork bones and nutrients from black beans, very suitable for the elderly who want to maintain bone and joint health.

Some other habits help maintain strong bones

Moderate exercise: Walking, Tai Chi exercise or gentle exercises help maintain blood circulation and improve bone and joint function.

Get natural sunlight: Sunbathing every day helps the body produce vitamin D, essential for calcium absorption.Let's go out in the morning or afternoon to avoid intense sunlight.

Maintain healthy living habits: Getting enough sleep, eating on time, avoiding bad habits such as smoking and drinking also plays an important role in protecting bone and joint health.