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foods that strengthen bones

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Introduction

The health of bone can be influenced by what you eat which helps improve strength and structure. Bones contain the body's largest reserve of calcium. Many people reach peak bone mass in their 30s, and after that, they lose slightly more bone mass than they gain each year. The higher your peak bone mass, the less likely you are to develop osteoporosis as you age. After the age of 50 it is necessary to change your diet in order to improve general bone health and improve your skeletal structure.

Foods that strengthen bones

Sardines: because they are good for your bones

When it comes to strengthening bones, sardine is a powerful bone-building nutrient. Canned sardines contain small edible bones that provide calcium, as well as vitamin D for better absorption.

The good fats in sardines can also benefit your bones. Consumption of omega-3 fatty acids (found in oily fish such as sardines) has been associated with greater bone density.

Green leafy vegetables: which ones to eat?

All leafy greens, such as bok choy, arugula, spinach, romaine lettuce, kale and watercress, contain specific nutrients that are important for bone health. They contain calcium and vitamin D, but also magnesium and vitamin K, both of which are found in leafy green vegetables. Magnesium is associated with fracture prevention.

Purple plums

Purple produce, like plums, is rich in polyphenols that give them their color and act as antioxidants in the body. These antioxidants help protect against heart, eye, memory and immune system problems. Dried plums are associated with a reduced risk of bone loss and improvements in bone structure, reducing the risk of osteoporosis.

Plums contain vitamin K, which helps improve calcium balance and promotes bone mineralization. They also contain copper, which helps bone structure, as well as boron and several polyphenols that can help with the regulation of bone building and breakdown.

Legumes in the diet for bone health

Dried peas, beans, lentils and chickpeas are the most common types of legumes. In addition to providing plant-based protein, fiber and antioxidants, legumes provide key minerals for bone health, including calcium, magnesium and manganese. Consuming legumes in place of meat in a plant-based meal, or as an alternative to starch in a meal that also includes animal proteins, such as a salad with salmon and white beans, or an omelette served on a bed of lentils, is an ideal meal with correct and balanced combinations of foods.

Did you know that grapes…

Not only are grapes good for the heart, but they also boast benefits for the bones. Grapes are an excellent source of vitamin K, a nutrient that has been shown to have a positive effect on bone mineral density and helps reduce the risk of fractures.

Pumpkin and chia seeds

Pumpkin seeds help keep your bones healthy. A source of healthy fats, iron, magnesium and zinc, these crunchy seeds can be munched on as a snack or added to salads and soups. They are rich in zinc, helping to keep your bones strong and healthy. Zinc is needed to produce the matrix of collagen protein filaments is important for the mineralization of bones, in fact low levels of this mineral are often associated with the presence of osteoporosis.

Chia seeds are a good source of protein, healthy fats, fiber and antioxidants that support good health. They can be added to salads like flax seeds or mixed into a smoothie, or yogurt for a healthy breakfast topped with fresh fruit, nuts, coconut flakes.

Whole grains

Whole grains are an important source of key nutrients for optimal health: fiber, magnesium, thiamin, phosphorus, protein, niacin, manganese, and selenium, to name a few. But when it comes to bone health, one of these nutrients plays a key role. The magnesium in whole grains is essential for bone health. Approximately 60% of the magnesium in our body is retained in the bones and it has been shown that in some people taking more magnesium improves bone density.

Grains provide a variety of nutrients: quinoa, freekeh, and teff are some of the ancient grains that, when combined with other foods, can help strengthen bones.

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