take care of our bones and our bone health becomes more important with each passing day as it deteriorates with time. weatherfor this reason it is of vital importance to consume the foods adequate to maintain the health of our bones in good condition. The foods that we will talk about today will allow you to obtain the nutrients necessary to take care of your bones and avoid diseases such as osteoporosisso read on so you can include them in your feeding.
Dairy products
The dairy products They are a great source of calciumthis is one of the minerals most important to our bones because it participates directly in the structure of them, the milk and its derivatives such as yogurt, cheese and other similar elements cannot be missing in our diet to take care of the osseous systemhowever, it is better to prioritize those options with reduced fat To avoid problems such as increased cholesterol.
seeds and nuts
I knowmiles and the nuts are another one of those items that we can’t rule out when it comes to acquiring enough calcium at our feedingthese may even often represent a source of this mineral much more efficient than some dairy productsso the almondsthe walnutsthe sesamethe hazelnutsthe pistachios and other similar foods can be included in our diet to get the amount of calcium needed per day.
blue fish
The blue fish are of great importance to take care of the Health from our bonesthe Omega-3 fatty acids What are we going to find in this type of animalsprevent us from removing calcium through urine and improve your absorptionsome examples of this type of fish are Salmonthe mackerelthe herringthe tunathe anchovythe swordfish wave sardine.
Soy
The soy is a huge source of vegetal proteinin addition to containing an element called isoflavones that can help before the appearance of the osteoporosis. Isoflavones have a structure similar to that of estrogensit is precisely the lack of this last element that can accelerate the fragility of the bones in women, especially in the years following menopauseThat is why it is so important to consume foods such as tofusoy or its derivatives.
Fruits and vegetables
The fruits Y vegetables they also give us will help protect our system osseousespecially those that are within the group of green leafy vegetables As the broccolithe purslanethe Brussels sproutsthe kale and the spinachin addition to other foods from the group of vegetables and fruits like onionthe garlicthe coconutsthe figsthe avocados and the bananas They can provide a good amount of nutrients such as calcium to our system.
Cow liver
The cow liver can be an option to include in our feeding daily if what we seek is to obtain the vitamin Dit intervenes during the process of absorption of the calcium and the matchso it’s very important when it comes to protecting our bonesOften this vitamin It is obtained from foods of animal origin and beef liver is perfect for it.
Yolk
Other food that will provide us vitamin D and that we can eat constantly is the yolkvitamin D helps the calcification of the bones and that is why we must cover very well the needs in our body of this nutrient, fortunately we can also produce it naturally. natural by exposing ourselves to sunlightmaking it very easy to get adequate amounts of this vitamin.
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