Mushrooms are known to be rich in protein, calcium, vitamins and nutritional supplements that strengthen bones. Learn about the benefits of mash for bones in addition to the healthy meals prepared by it.

Minerals are incorporated into the bones from childhood, adolescence and early adulthood, and by the age of 30 you have reached your peak bone mass.

If not enough bone mass is formed during this time, or bone loss occurs later, you are at risk of osteoporosis. Therefore, diet plays a major role in building and maintaining strong bones with age.

The benefits of mash for the bones

The benefits of mash for the bones

Mushrooms are considered a great food for building bones and preventing their fragility due to the fact that they contain the essential elements that support bone structure.

These are the benefits of mash for bones in detail:

1- Vitamin C and support bone structure

Vitamin C stimulates the production of bone-forming cells, and it also protects bone cells from damage, as bone density is a measure of the amount of calcium and minerals present in bones. Osteoporosis is a decrease in bone density.

Studies have shown that women who eat foods rich in antioxidants have stronger bones.

The mung bean contains a percentage of vitamin C, which contributes to supporting the bone structure.

2- Rich in bone-friendly protein

50% of the bones are made of protein, as studies have shown low protein in the diet reduces calcium absorption and affects the rates of bone formation, but without too much of it for fear of facing the problem of increased acidity in the blood.

Studies have shown that women at an advanced age who get enough protein have strong bones, and studies have shown that diets that contain an adequate amount of protein maintain bone mass when losing weight.

The mung bean is high in protein as one cup of boiled mung bean contains 15.6g of protein, thus supporting bone health.

3- Rich in calcium

One of the benefits of mung for bones is that it contains calcium, which is the most important mineral for bone health, and the main mineral in the bone. It is consumed daily because old bone cells are constantly being broken down and replaced with new ones.

The recommended serving is 1000 mg per day. It is preferable to distribute calcium throughout the day in order to facilitate its absorption and utilization. It is also preferable to get it from foods and not from supplements.

One cup of boiled mung bean contains 80.6 g of calcium, thus supporting a bone-strengthening diet.

4- Vitamin D and Vitamin K

Vitamin D helps the body absorb calcium. Vitamin D deficiency is common.

Vitamin K helps bind with bone minerals and prevent calcium loss from the bones.

Studies have shown that older women who had more vitamin K in their diet maintained strong bones than women who did not get enough of it.

Mush contains both vitamin D and vitamin K, and thus contributes to building bones and protecting them from brittleness.

5- Collagen supplement

Collagen supplements help protect bone health. It is the main protein found in bones. It contains amino acids that contribute to building bones.

A study found that giving postmenopausal women with osteoporosis collagen significantly reduced signs of osteoporosis.

Mush contains a high percentage of amino acids, thus providing the body with the necessary needs to support bone health.

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6- Maintain a healthy weight

The benefits of mash for the bones

In addition to eating the right food, you must maintain a healthy weight to support bone health, as being underweight increases the risk of osteoporosis.

This condition is more common in women after menopause, and obesity impairs bone quality and increases the risk of fractures due to excessive weight stress, and frequent gaining and losing weight impairs bone quality.

The mung bean is high in soluble fiber, as one cup of boiled mung bean contains 10.85g of fibre, thus obtaining 43.4% of the recommended daily requirement. This promotes an ideal weight.

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7- It prevents osteoporosis

Magnesium plays a key role in converting vitamin D into the form that enhances calcium absorption, with a study showing that older women who took 400 mg of magnesium per day tended to have 3% higher bone density compared to women who took half that amount per day.

Although magnesium is found in small amounts in most foods. One cup of boiled mung bean contains 82.5 g of magnesium, which provides 23.5% of the daily requirement.

As for zinc, it helps in the formation of the mineral part of the bones, and it promotes the formation of bone cells and prevents their fragility.

In addition to raising the body’s immunity and helping to heal from diseases and infections, mung bean contains a high percentage of zinc, as there is 1.95 mg zinc in each cup of boiled mung beans, thus providing 19.5% of the body’s daily need.

8- Phytates

Legumes, including mung beans, contain a percentage of phytates that studies have shown support bone structure and protect it from fractures.

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How to prepare mashed beans

Soak the mung beans for several hours, then put them with a sufficient amount of boiling water and leave them on the fire for about 45 minutes. You can add different types of spices like curry, turmeric, various sauces, make mash soup, and you can make a paste of it.

The mash can be cooked with rice and as a main meal.

The mung bean is used in many types of salads because it has a mild flavor.

the reviewer :