Bone health changes not only with age but is also greatly influenced by diet and daily habits. Getting adequate nutrients from an early age is one of the most important ways to maintain a healthy skeletal system and reduce the risk of osteoporosis and fractures later in life.
At the Nutrition Department – HIU Hospital, doctors always encourage everyone to proactively care for their bone health early on through a scientific, balanced diet suited to each stage of life.
Among nutrients, calcium and vitamin D are especially important for bone and joint health:
Calcium – a nutrient that helps maintain strong bones and teeth
Calcium is involved in forming bone structure and also supports muscle and nerve function. When the body lacks calcium for a long period, bones can become brittle, weak, and more prone to fracture.
Calcium is found in abundance in:
Milk and dairy products such as yogurt, cheese, etc.
Seafood such as shrimp, crab, small shrimp, etc.
Small fish that can be eaten with their bones
Dark green vegetables such as water spinach, amaranth, mustard greens, watercress, etc.
Vitamin D – helps the body absorb calcium effectively
Even with plenty of calcium intake, if the body lacks vitamin D, it will have difficulty absorbing calcium and depositing it into the bones. This nutrient plays an important role in maintaining bone density and quality.
Vitamin D can be obtained through:
Sunlight at appropriate times (the recommended time for sun exposure so the skin can absorb vitamin D is between 10 a.m. and 3 p.m., for 5-15 minutes a day, more than 2 days a week)
Foods such as salmon, mackerel, egg yolks, cod liver oil, etc.
Certain types of milk and vitamin D-fortified foods
Besides a proper diet, staying regularly active, limiting smoking (which can reduce bone density) and alcohol (which can hinder calcium and vitamin D absorption), and having regular checkups also play an important role in protecting bone health in the long term.
At the Nutrition Department – HIU Hospital, Dr. Vo Thi Ut Hue (Level I Specialist) is ready to accompany you with:
Consultation on a nutrition plan suited to each age group
Guidance on building a menu that supports bone and joint health
Early screening for osteoporosis risk and micronutrient deficiencies