Foods that help to strengthen the bone system

The bone system can be helped. Osteoporosis is a disease most commonly found in women who are younger than men, especially those who have reached menopause.

Osteoporosis is a condition that must be kept under control, it leads to bone fragility and even from the slightest effort or sudden movement it can reach bone fractures. Certain foods can help maintain bone health.

The main risk factors for osteoporosis are: low body mass index (<18.5 kg / m2), advanced age, lack of exercise, history of bone fractures and smoking.

The way a person controls their diet has a very important role in preventing this condition. In other words, nutrition is the main ally for maintaining a strong bone system. At the same time, active lifestyles and exercise can slow down the demineralization effect of bones. Bicycling, climbing stairs, yoga, tennis are recommended for strengthening the bones.

Calcium, vitamin D, magnesium, proteins, Omega-3 fatty acids, vitamins A, C and K are essential for bone health.

Vegetables with green leaves are rich in calcium that helps to improve the bone system. Spinach, cranberry, broccoli, leeks, asparagus or green lettuce all contain the vitamins and nutrients needed to strengthen the bone system: vitamin K, magnesium, silicon. Also, the cereals are rich in fiber, carbohydrates, vitamins, minerals, and their inclusion in the diet contributes to the general health of the body, including the osteoarticular system. So eat with confidence the breakfast of oatmeal, wheat, whole oat, whole rye.

Here’s what food helps to strengthen the bone system:

  • Oranges. They are rich in vitamin C, which is required for collagen formation and contributes to bone health. It also contains vitamin A which is essential for normal skeletal growth.
  • Milk is an excellent source of calcium and will help keep your bones strong. A cup of milk gives you one-third of your daily calcium requirement. Milk is also rich in vitamin D that will help the body absorb calcium.
  • Figs. It contains minerals and vitamins that are essential for bone health. A cup of figs contains 180 milligrams of calcium, and vitamins C and K. They are also ideal for maintaining silhouette, as raw figs have a low-calorie content but a high fiber content, so it facilitates digestion.
  • Kiwi fruits are good for bones because they are rich in vitamin C and in magnesium. In addition, they also have vitamins A and K, but also calcium.
  • Pumpkin seeds. They contain calcium, protein and Omega 3 fatty acids necessary for the bone system. You can add them to your salad at any time.

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