A disease called osteoporosis develops as a result of a lack of calcium in the body (in particular, in bone tissue),so it is very important to know which foods will help us raise the level of this important mineral matter in order to take care of their bones in advance and thereby protect themselves from problems in future. Among the main food products that we can easily include in your daily diet, we can distinguish the following.
Fish and seafood
Among the variety of fish and seafood are most useful for the prevention of osteoporosis: sardines, tuna, scallop, mussels, king prawns, etc.
Legumes are very rich in calcium, in addition they provide our body with a sufficient amount of fiber. The only thing is to properly prepare them.
The most important for preventing osteoporosis among vegetables are spinach, broccoli and sorrel (leaf beet or chard).
All without exceptionnuts aboutare high in calcium, but most of the calcium can be found in almonds. Just do not forget that nuts are a very high-calorie product, so eat them in moderation.
Vitamin K plays a very important role in the production of a protein called osteocalcin, which ensures the correct mineralization of the bones of the skeleton.This vitamin is found in cabbage, sorrel, broccoli and lettuce leaves.
To prevent the development of osteoporosis, the body must necessarily have a sufficient amount of vitamin C, because it helps to form, maintain and restore bone tissue.To foods rich in vitamin C, include all citrus, green pepper, kiwi and many others.
Vitamin D is necessary for absorption and proper assimilation of calcium by our body.Without this vitamin, the consumption of foods rich in calcium loses all meaning, as it will not be absorbed anyway.And you can find this vitamin in tuna, mackerel, salmon, and some cereals.
This no less important vitamin helps to keep the bones healthy and strong.In sufficient quantities, this vitamin is found in carrots, pumpkins, as well as in all fruits and vegetables of orange and yellow color.
- Try to avoid excessive intake of salt, as it flushes calcium from the body, accelerating its excretion through the urinary system.
- It is very important to adhere to a balanced diet, that is, to try to provide your body with nutrients with a minimum of calories. This will allow you to keep your weight under control, and for bone health this is one of the determining factors, since the load on them must be adequate.
- Finally, avoid excessive consumption of foods rich in phosphorus and protein, because despite their importance in the process of formation and maintenance of the structure of bone tissue, their excessive amount in the body gives the opposite effect and leads to a lack of calcium.