Osteoporosis - a disease that affects all people, regardless of their age. The best way to combat osteoporosis - strengthen bones. Regular exercise is the basis of prevention of this disease. In addition, an important role is played by a proper diet, most of the products for which are readily available and cheap.
1. Peanut butter
Recent studies in the field of healthy nutrition and osteoporosis have shown that magnesium is an important element in the strengthening, preservation and restoration of bones. You can get 50 mg of magnesium by eating only 2 tablespoons of peanut butter per day.
2. Vinegar
In order to better absorb calcium, add a little vinegar in the soup. The same applies to a salad of green vegetables. Vinegar should be one of your favorite supplements.
3. apples
Apples contain boron. This element is involved in all processes of bone growth. It also acts as an estrogen replacement, the loss of which is one of the main reasons for the weakening of bones. Boron is present in many fruits, such as pears, grapes, dates, raisins and peaches. The element is also found in dried fruits, almonds, peanuts and hazelnuts.
4. bananas
Eating at least one banana a day is extremely useful, because the fruit contains potassium. Foods high in potassium help to strengthen bone tissue, since it does not allow calcium to leach from the bones.
5. Broccoli and greens
Total 100 grams of broccoli provides the body with the necessary daily amount of vitamin K. Studies have shown that postmenopausal women with low levels of this vitamin is more likely to suffer from osteoporosis. Similarly, useful, and other green leafy vegetables such as romaine lettuce, spinach and cabbage.
6. juices
After drinking a glass of orange juice, you get a large dose of vitamin C, necessary for the recovery processes of the body. Also juice contains a small dose calcium.
Drinking pineapple juice, in turn, gives the body manganese. Deficiency of this component is one of the symptoms of osteoporosis. Good sources of manganese are also oatmeal, nuts, beans, corn, spinach and tea.
7. Oil
A piece of butter, low-fat slice of bread will provide a large dose of vitamin D. This vitamin helps calcium absorption - the basic building material of bones.
8. Milk
If you want to have strong bones, you need to consume enough calcium. One glass of milk can provide up to 300 mg of the ingredient (from 1000 to 1200 mg RDA).
People who suffer from lactose intolerance can replace milk and yogurt provide themselves with a decent dose of calcium.
9. oily fish
Fish is extremely important for the prevention and treatment of osteoporosis. Salmon and sardines richest source of calcium. In addition, the fish large reserves of vitamin D.
10. tofu
Soy has been very effective as a restorative product dice. In addition to calcium, it contains proteins, which play an important role in building bones.
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