Hello everyone!!!
In this post I bring you the importance of strengthening your bones, being ideal in people suffering from osteoporosis and also in postmenopausal women, as they are the most exposed to bone problems.
It is important to reduce some bad habits such as the consumption of coffee, tobacco and alcohol, it is also recommended to take a good diet, basing the diet on having nutrients rich in calcium and vitamin D, as this helps the body considerably in absorption of calcium.
There are some foods that you may have never thought could improve your bone density, which are often overlooked, but are recommended for strong bones.
• Spinach
Among the properties of spinach, in addition to its high calcium content, we have vitamins, proteins and minerals such as vitamins E, K, A, C, B6, B2, potassium, folic acid, iron, phosphorus, magnesium, manganese, zinc, copper and fiber. In addition to having antioxidants, prevent diseases such as cancer, cardiovascular diseases, inflammations, intestinal problems, delay aging of the brain and eyesight (which means that it is also the ideal food to prevent Alzheimer's and cataracts). Spinach is very versatile at the time of cooking, which means that it will be harder for you to get bored of eating them.
Luckily I have some sown in my garden that germinated from seeds that my mother gave me.
The biggest bush is one of avocado, still waiting for it to grow a little more and give those rich fruits.
• Sesame seeds
Sesame seeds are an excellent source of calcium without dairy and also contain magnesium and phosphorus that promote bone health. In addition to that, sesame seeds are high in zinc. Low levels of zinc intake in the diet have been linked to osteoporosis. The best thing is that you can incorporate this seed in many ways to our diet.
• Watercress
Watercress is a vegetable very rich in vitamins and minerals, contains vitamins A, C, E, D, group B, fiber and minerals such as zinc, potassium, iodine, calcium, magnesium, and iron, in addition, is low in calories (Which means that, on its own, it does not make you fat). Thanks to its high content of vitamins is a vegetable highly recommended for the diet of pregnant women.
It is ideal to combat constipation, kidney stones, anemia, inflammations and infections. In addition, in beauty issues it helps to keep the skin and hair healthy.
• Prunes
Also known as dried plums, they are effective in preventing and reversing bone loss in postmenopausal women. People who consume most foods rich in vitamin C (such as citrus fruits and some stone fruits, such as plums) lose 70% less cartilage than those who eat less and get a three-fold reduction in the progression of the illness.
Osteoarthritis or arthritis from wear is a painful degenerative condition that occurs when the cartilage (which cushions the joints of the bones) cracks and weakens. It is estimated that 80% of the population will have osteoarthritis at the age of 65, although almost half of these people will not have any symptoms.
So you know, add more prunes to your diet if you want to strengthen your bones.
• Salmon
Salmon provides the body with large amounts of vitamins, proteins and minerals such as some fatty acids, those of group B, selenium, calcium, magnesium and omega3.
• Bone broth
Bone broth is one of the healthiest foods that we can consume daily. More importantly, bone broth is rich in two very special amino acids: proline and glycine, and is rich in vitamins and minerals and antioxidants (especially calcium, magnesium and phosphorus). Consumers can use broth from bones to cook vegetables, sauté them or even sip like a tea. You can also make a large amount of bone broth, freeze it in trays of ice cubes and take out some cubes to cook.
Before submitting to a diet, it is always important to consult with the doctor and thus improve eating habits, as these can guide you on the nutrients you need and in what foods to obtain them.