What to eat healthy bones?

Osteoporosis usually occurs after menopause but sometimes this phenomenon occurs sooner. One of the best protective barriers, which helps increase bone density and strength of bones of all ages is a diet.

Just milk?

Calcium is the foundation of a healthy bone system. People under the age of 50 need 1,000mg / day and those over the age of 50 need 1,200mg / day. Milk is the 'star' of calcium-rich foods. A 250ml glass of milk, whether skimmed, low fat or whole cream, contains 300mg of calcium.

Yogurt and cheese

You don't like to drink milk? A small cup of yogurt has the same amount of calcium as a 250ml glass of milk. And Swiss cheese also has the same calcium content. Even if you are lactose intolerant, there are many dairy products that have low lactose or no lactose. The separation of lactose from milk and milk products does not affect the calcium content of milk.

Pilchard

Milk and dairy products are not the only source of calcium. Another great source of calcium is sardines. Eating 60g canned sardines a day provides calcium equivalent to 1 cup of 200ml milk.

Improved chip

You may be surprised to know that calcium is very much in this vegetable. Half a cup of chopped vegetables will provide calcium equivalent to 250ml of milk. A cup of red radish leaves contains 200mg of calcium. Although spinach and broccoli contain calcium but need to eat a lot.

Soy bean

Half a cup of tofu contains 258mg of calcium but in addition to calcium, there is a mineral that is coig like the third leg of the bone. Recent research shows that chemicals in plants called isoflavones work to enhance bone density. Isoflavones abound in foods containing soybeans, such as tofu and it acts like estrogen. This is why soybeans have become a close food for premenopausal women.

Salmon

Salmon and some other fatty fish are a set of nutrients that strengthen the bones. They contain lots of calcium as well as vitamin D, which helps absorb calcium. They are also rich in omega-3 fatty acids. Fish oil also helps reduce bone loss in older women and helps prevent osteoporosis.

Nuts

The nuts and nuts and nuts help strengthen bone health. The most almonds, almonds and sunflower seeds. Walnuts and flaxseed are rich in omega-3 fatty acids. Peanuts and almonds are also rich in potassium, which helps calcium not be eliminated in the urine. The nuts are also rich in protein and other micronutrients that can encourage building healthy bones.

Limit salt

Salt is the main culprit in taking calcium from the body. The more salt you eat, the more quickly calcium is excreted in the urine.

Reducing the amount of salt you eat will help keep your bones healthy.