The strongest bones in adolescence. With 30 years begins a gradual loss of bone mass. The rapid thinning of the bones affected not only by age but also lifestyle accelerates this process.
Read to the end to get the most useful information.
The best weapon to stop the "aging" of the bones is a diet that is right food products, strengthens bones and keeps them at any age density.
Adults up to 50 years old need 1 gram of calcium per day. Already in '51 it requires 1.2 g
, Include these foods in the diet to maintain healthy bones for years to come.
1. Milk
Calcium - is the foundation of healthy and strong bones. The most popular product containing this element is, of course, milk. Glass fresh white beverage contains 0.3 g of calcium.
2. Yogurt and cheese
If for some reason do not like milk or organism suffering from lactose intolerance, mug yogurt or cheese 30 g contains the same amount of calcium, which milk glass. Removal of lactose from milk products does not affect the content of calcium.
3. sardines
"Milk" - are not the only foods that supply the body with calcium. Small fish sardines another source. Their small bones are easily digested and absorbed by the body. Total 85 g sardine has an equal amount of calcium glass milk.
4. Salmon
Such oily fish enriches the body with many substances that strengthen bones. Unsaturated fatty acids are omega-3, prevent the destruction of bone tissue, which reduces the risk of osteoporosis. Stogrammovy salmon piece covers the daily norm of vitamin D needs, without which is not absorbed calcium.
5. Seeds and nuts
These products are also rich in natural omega-3. Hazelnuts and walnuts, almonds, peanuts, flaxseed and sunflower seeds are full of calcium and protein involved in bone formation. Another positive of their property - they inhibit calcium loss in the urine.
6. Vegetables and herbs
The composition of most of the vegetables include calcium. Especially rich in dark green leafy vegetables such as turnip or beet leaves, or ordinary cabbage. One serving of the salad ingredients such organism provides 0.3 g of calcium.
7. soy products
Piece of tofu cheese - is more than 0.4 g of calcium. A glass of soy milk, as a rule, - 0.25 g According to new studies, soy also has other components (isoflavones) that support the bones.
8. The sun
Of course, the sun is not food. Under the action of its rays body produces vitamin D, without which there is no absorption of calcium. Dermatologists do not recommend a long stay in the sun, because it destroys the skin.
9. Do not eat salt
Sol - is one of the components, which body is deprived of calcium. Diet low in salt makes it possible to maintain calcium, which will be the building blocks of bone cells.
Important to remember!
, You need to eat properly to keep the bone healthy. In addition, the bone should experience moderate constant load. Daily exercise, such as walking, light jogging, sports, strengthen the skeleton. The main enemy of the bones is alcohol and tobacco smoke. From these bad habits to get rid as soon as possible. Take care of your life and be healthy!
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