What to eat to strengthen the bones?

The main frame of the human body is the bone skeleton, which is connected with the power of muscles and joints. It performs a protective function for our internal organs, and, interacting with our muscles, allows a person to move in space.

Healthy bones - a pledge of a strong and strong body, and, therefore, an active and harmonious life, and therefore you need to think about it in your youth. Many young people are accustomed to thinking that only elderly people can suffer from the fragility of bones, however, the first problems may already arise after thirty years, and in some people from adolescence.

Osteoporosis, this is the name of the problem of bone fragility, the disease, both young and old: sometimes you just have to stumble or fail to put a leg, and already - a fracture.

With this disease, the bones begin to deform, acquire a hollow and porous structure, from which even a minor blow can cause a serious fracture.

The main cause of the fragility of bones is the lack of trace elements and vitamins, especially calcium, which with age is increasingly washed away from the bones,most of all it concerns women.

Indeed, such an ailment overtakes the fair half of society much more often than men's, because women lose a significant supply of calcium during pregnancy and breastfeeding, but it is not so easy to restore it later.

The risk of developing brittle bones increases in people who often indulge in alcohol or are heavy smokers, osteoporosis is rapidly developing in those who have not always had calcium, since the very young.

To strengthen bones and joints, to extend their health and strength, it is necessary to regularly supply them with nutrients, which means learning how to eat properly. Of course, the most important element that is necessary for this purpose is calcium, without a proper amount of which, not only is bone health impossible, but also teeth, hair, nails and joints.

This is an important trace element, which significantly reduces the levels of "harmful" cholesterol, and also improves the functioning of the heart and regulates fat metabolism. However, calcium alone is not enough: for good health, our bones need a whole complex of vitamin and trace elements. What kind? Let's figure it out.

What foods need to eat for healthy bones?

Since we started with the most important culprit of the whole conversation - calcium, then let's remember where it can be found. Well, of course, the most famous source of this trace element, which we were treated to from the very virginity, is milk!

With it, you can significantly increase the strength of joints and bones, however, the main problem is that for a sufficient daily intake of calcium, a person, on average, needs to drink about 1.5 liters of milk, which is not for everyone. And then there are those who are simply unable to tolerate lactose, what then do they do?

Experts say that, in fact, any dairy products have the same properties - sour milk products, dry or concentrated milk, cheese and cottage cheese, and even ice cream! For example, it is enough to eat 50 g of hard cheese to fill the third part of the required calcium supply, and the rest can be taken from other products.

For example, an excellent source of calcium is virtually any type of green and leafy vegetables. This includes parsley and dill, celery, which is also rich in zinc, magnesium, potassium, iron, phosphorus and sodium, and vitamins of group B, E, and PP.

It is these microelements that are necessary for the human body in order for calcium not only to get into it, but also assimilated. Another option is spinach, which is also rich in calcium, fiber and iron.

This also includes arugula, lettuce and kale, which, by the way, is much more useful than the common white-colored and colored species. It is impossible not to say about the beneficial composition of such root vegetables as radishes, radishes, turnips, beets, carrots and others.

And in order for calcium to be absorbed better, they must be consumed with the addition of sunflower or olive oil. After fractures and as a prevention of osteoporosis, nutritionists recommend consuming fish, especially sardines, tuna, and members of the salmon family.

They contain many essential minerals and trace elements, as well as unsaturated fatty acids and antioxidants. For the prevention of arthritis and osteoporosis, it is enough to eat 350 g of such fish a week.

Vitamin D, Phosphorus and Magnesium

These two components, without which, like without calcium, do not build healthy bones, and therefore you need to know where to get them.

By the way, in sardines and red fish there are just enough of them, but if, for some reason,You can not eat fish, you can give preference to beef liver, it is also rich in vitamin D3, which promotes the absorption of calcium and phosphorus, and also supports bone tissue in a healthy state.

It can also be obtained by eating chicken and fish livers, as well as mushrooms and butter.

Without phosphorus, as well as without vitamin D, normal absorption of calcium is impossible, they are like links in one chain, which must always be connected. Phosphorus can be found using various types of fish - capelin, salmon, tuna, mackerel, pollock, pollock, as well as shrimps, crabs and squids, that is, seafood.

The old popular recipe for strengthening bones - regularly eat pumpkin seeds, as they contain a lot of zinc and phosphorus. Also, as a prevention of bone fragility, they use oatmeal, egg yolks, and nuts. By the way, about them. Nuts contain an impressive number of magnesium, especially in peanuts, hazelnuts, pistachios, cedar and walnuts.

Apricots, dried apricots, and also other dried fruits are also rich in a lot of useful elements that are necessary for building healthy bones.They contain a record number of potassium, magnesium, calcium, phosphorus and magnesium, as well as vitamins and other minerals.

Enough to eat a handful of dried apricots for breakfast or to cook on its basis compotes, infusions or kissels. Also popular recipes include freshly squeezed carrot juice, which is necessary to drink 200 g each day, juice from wheat leaves in the same volume and tea from the comfrey.

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