When it comes to having strong bones, there are two essential nutrients: calcium and vitamin D.
On the one hand, calcium supports the bones and the structure of the teeth. On the other hand, vitamin D improves calcium absorption and bone growth .
In this article you will find the 10 best bone foods that we recommend to include in your diet. They are not important foods only at the beginning of life, but they can also help with age.
To illustrate this, in case of developing osteoporosis, a disease characterized by fragile bones, a sufficient supply of calcium and vitamin D can delay the disease and prevent fractures .
The recommended intake for adults under 50 is 1000 milligrams of calcium and 200 international units (IU) of vitamin D per day. On the other hand, adults over 50 years old should ingest 1,200 milligrams of calcium and 400 to 600 IU of vitamin D.
Bone soy milk
The best of soy milk is essential fatty acids, proteins, fiber, vitamins and minerals. Soy milk is a great option for people with lactose intolerance, since soy contains phytoestrogens , which promote the absorption of calcium in the body to prevent bone loss.
Dairy products help maintain healthy blood pressure and blood cells, generate energy and maintain the functioning of nerve tissue . They help good immune system health and help you have good eyesight and healthy skin.
In addition, dairy products are easy to find in grocery stores. They also have the advantage of being able to add to most meals and snacks .
On the other hand, calcium from dairy products, compared to other sources, is more easily absorbed by the body.
Fortified cereals are a good source of fiber, prevent and relieve constipation, help maintain a healthy weight and reduce the risk of heart disease and diabetes .
They are not usually thought of as an important source of calcium. However, many cereals are reinforced with calcium and other essential nutrients.
Sardines have omega-3 fatty acids that reduce the risk of heart disease, cancer and arthritis and promote brain function of memory.
At this point, we know that fish is good for bones and brain health. For example, 85 grams of sardines contain approximately 325 mg of calcium .
Caution is advised if you can buy it canned. The reason is that much of the canned fish contains too much salt.
Tofu helps prevent breast cancer, osteoporosis and cardiovascular diseases.
Made from tofu, tofu or tofu can be an excellent source of calcium. This is especially important if you are lactose intolerant or if you eat a vegetarian or vegan diet. Half a cup of tofu can provide you with up to 250 mg of calcium, with very few calories.
It is one of nature’s super foods, salmon is full of calcium, omega-3 fatty acids and reduces the risk of cardiovascular disease . In addition to being beneficial for the brain and bones, salmon is a healthy alternative to red meat.
Tahina or tahini provides 5 grams of protein and essential nutrients such as iron, magnesium, zinc and folic acid.
Tahini is a calcium-rich paste made from roasted sesame seeds .
Two tablespoons of sesame paste contain about 125 mg of calcium. Thus, this amount is similar to the calcium contained in approximately half a cup of milk.
Green leafy vegetables are good sources of folic acid, vitamin K and other nutrients needed to strengthen bones . Nutrients that contain vegetables such as broccoli , kale, etc., are easily assimilated by our body.
Juices fortified with calcium
Reinforced juices are a good source of vitamin C. We already know that vitamin C is necessary for tissue growth and repair, in addition to preventing damage from free radicals in the body.
There are also juices made with calcium infusion, which provide an additional amount of nutrients.
Another recommendation to consider, even if it is not food.
Many doctors, dietitians and other professionals, recommend taking calcium supplements. These supplements must be certified and taken frequently, to make sure they help bone health.
In summary, we have compiled this list of foods to help you know the different nutritional options available to promote bone health . Remember that it is always recommended that you consult your doctor or nutritionist before making a major change in your diet. Thus, the professional in question will help you develop a specific plan for this purpose.