Contents
So that with age the specter of osteoporosis does not loom in front of you, you need to follow a diet and move more.
Increased fragility of bones – this problem is faced by many people after 40 years. In addition to them, children under four years of age are at risk, people who rarely go to the sun and move a little. To strengthen your bones, you need to exercise and avoid bad habits. And, of course, follow a diet – our skeleton needs foods rich in calcium, as well as vitamin D, without which calcium cannot be absorbed in the body. In addition, magnesium, protein, vitamin K and zinc are needed.
1. Nuts and seeds
The real champion in calcium content is sesame. 100 g of seeds contain 1000 mg of calcium, which more than covers the daily requirement of this trace element. It is, recall, 700 mg for an adult. Almonds, hazelnuts, culinary poppy seeds, and chia seeds are high in calcium.
The benefits of seeds and nuts are not limited to calcium alone. They also contain healthy proteins and omega-3 fatty acids. Sesame also contains copper, iron and manganese, which have a beneficial effect on the circulatory system.
2. Cheese
An excellent source of calcium, against which even children have nothing, usually quite picky about food. There is especially a lot of calcium in hard varieties – parmesan, grana padano, Swiss – about 330 mg per 30 g of cheese. In soft varieties, calcium is much less. It is also important that calcium is absorbed from dairy products much better than from plant sources.
3. Cottage cheese
In the West, there is no such thing as cottage cheese at all. For Europeans and Americans, it’s just a soft cheese. But it is not the name that is important, but the fact that the cottage cheese contains a lot of calcium, which is supplied to our body, accompanied by protein. In addition, cottage cheese contains much less salt than aged cheeses, which means it is healthier for the heart. Nutritionists recommend choosing 4-5% fat cottage cheese. From a fat-free product, calcium is absorbed worse.
4. Fatty fish
And also canned. First, it also contains a lot of calcium. Secondly, there is a lot of vitamin D and omega-3 fatty acids. Together, they perfectly mineralize bones, strengthening and increasing their density. The best choices are salmon, mackerel, canned tuna, sardines, halibut.
4. Greens and leafy vegetables
Cabbage in all forms: Brussels sprouts, white cabbage, Chinese cabbage, as well as broccoli, salads and beet tops, parsley, mustard greens, celery – all this needs to be eaten for the sake of calcium and an abyss of vitamins. Including vitamin K, which is especially necessary for the bones. But spinach, despite the huge amount of vitamin K and calcium in it, is not advised to eat in large doses, especially if you have kidney problems. These greens are very high in oxalates, which interfere with calcium absorption and accumulate in the kidneys.
5. Tomatoes
Tomatoes contain a lot of magnesium and potassium, which we almost always have a deficiency. Magnesium is needed to convert vitamin D into its active form, in which it aids in the absorption of calcium. Plus, magnesium and potassium support heart health. And lycopene, a unique substance found in tomatoes that can protect us from certain types of cancer, is a powerful antioxidant that fights cancer cells. At the same time, lycopene also slows down aging due to the fight against free radicals.
6. Sauerkraut
Fermented foods are sources of vitamin K. This vitamin is involved in the synthesis of osteocalcin, a bone-forming protein. Due to a lack of vitamin K, bone density can be reduced, especially in children and postmenopausal women. In addition to sauerkraut, fermented products include pu-erh tea, cheese, kefir and other fermented milk products, barrel cucumbers, kombucha and many others.
7. Soybeans and tofu
These foods are also high in calcium, as well as potassium, magnesium and iron. For vegan lifestyles, this is a good way to make up for protein deficiencies. But plant-based protein is less valuable for bone health.
8. Beans and lentils
Legumes are generally a very valuable product in terms of their nutritional properties. They are high in calcium, vegetable protein, and rich in folic acid, magnesium, potassium, iron and zinc. In addition, it is an excellent source of fiber and dietary fiber, which are responsible for our digestion.
9. Eggs
This is an ideal dietary product, if you do not go over the norm – two pieces a day. They are high in vitamin D and easily digestible protein. In addition, eggs, although in small quantities, contain vitamin K. They also contain vitamins A, B12, useful for the skin, a little calcium and iron. In general, you should not give up fried eggs for breakfast.
10. The liver
Beef, chicken – it doesn’t matter. Although chicken contains more cholesterol, and this is worth knowing if you have high cholesterol. This product contains a lot of vitamin D in the vicinity of vitamin K. And the liver also contains a lot of iron, therefore it has the ability to increase the level of hemoglobin. Plus a good dose of protein – pretty much every ingredient needed for bone health.