With age, women decrease estrogen levels and increase the risk of osteoporosis. Doctors advise after 50 years to carefully monitor the diet to avoid the development of the disease.
Calcium affects the functioning of the heart and nervous system. It improves blood coagulation and supports healthy teeth and bones. If a person does not receive the element, the body takes it from the bones.
To prevent the development of osteoporosis, it is important to eat foods rich in calcium, magnesium, vitamin D and potassium daily.
Salmon and tuna contain fat-soluble vitamin D and omega-3 fatty acids. They help the body absorb calcium. And in canned salmon contains 197 mg of calcium, the source of which are the bones of the fish.
Grapefruit contains vitamin C – this is the daily intake of an adult. US Human Nutrition Research Center, Vitamin C inhibits calcium loss. Studies have shown that antioxidants, which include vitamin C, protect the body from oxidation. If this does not occur, inflammation appears in the body that leads to a loss of calcium.
Almonds contain calcium – this is the recommended daily intake. These nuts also provide the body with vitamin E, manganese and fiber, which are also important for bone health.
This delicious and sweet fruit is also rich in potassium and magnesium, which improve bone strength.
One of the best sources of calcium is dark leafy greens – spinach. One cup of spinach will provide a person with 15% of the daily value of calcium. Spinach is also a source of vitamin K, which prevents the appearance of osteoclasts – cells that destroy bones.
Half a cup of tofu contains 350% of the daily calcium intake. Tofu also has other advantages for bones – studies show that it contains many isoflavones that prevent the development of osteoporosis.
If a person does not tolerate lactose, vegetable milk will become a source of calcium for him. You need to look at its quantity on the product label. In 1 cup of soy milk – a little more than 100% of the daily allowance of calcium.
Orange juice is another healthy alternative to cow’s milk. 1 cup of drink contains 120% of the daily calcium intake.
For proper absorption of calcium, the body needs vitamin D. Its deficiency can lead to bone deformation. The source of vitamin D is not only sunlight, but also chicken eggs. They also contain choline, riboflavin, folate, lutein, zeaxanthin, protein, healthy fats and biotin. All of these nutrients are important for bone health.
Bone broth is a source of calcium. It is also rich in collagen, gelatin, magnesium, proline and other useful substances for bones. Collagen protein is important for connective tissue, cartilage, joints and bones.
Bone broth in the diet will help increase the density of nutrients in the bones and eliminate their deficiency, which leads to degenerative diseases of the bones.
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