7 best products for strong bones
Winter is a pretty insidious time of the year, which is also the most traumatic. Especially in the frosty season our bones are suffering from every kind Fractures, bruises and injuries. In order for this to happen, you need to urgently include in your diet a number of products that contain the necessary nutrients to strengthen bones.
For a long time it was believed that the main source for Strengthening of bone tissue Is calcium, so many of us in childhoodEven chewed chalk so that teeth, nails and bones were strong. But it turned out that one calcium is not enough. In addition to this element, you need phosphorus, magnesium, zinc, copper, vitamins and minerals, proteins, fatty acids to strengthen and grow bones. Only in a bunch they give a stunning result!
Products for strong bones
- Vegetables (source of protein, iron and calcium, vitamins, c)
Calcium, magnesium, potassium, iron and other mineralsAre abundant in plants, especially if these products are organic. Greenhouse vegetables are of particular value for strengthening bones, such as All kinds of cabbage, lettuce, mustard greens, arugula, parsley, watercress.
The exception is, perhaps, only spinach andChard: although they contain enough calcium, they also have oxalates in their composition - substances that can interfere with the assimilation of this mineral in the body.
So that the bones are strong, it will not be superfluous to use Carrots, zucchini, and even ... acorns! Do not forget about vegetables with a high content of calcium: Mustard grains (495 mg of calcium per 100 cal), Raw celery (250 mg per 100 cal), broccoli (164 mg per 100 cal).
For comparison: skim milk contains 351 mg of calcium in 100 calories, so the vegetables are quite worthy of its "competitors".
- Protein food (products of animal origin, beans, soybeans)
Protein plays a key role in giving flexibilityBones, which helps prevent fractures. There is an age-old dispute over whether a vegetable or animal protein should be used for food. For quite a long time there was an opinion that a diet that includes many products of animal origin, can cause the development of osteoporosis.
But it has been scientifically proven that the assumption isErroneously. Of course, many people do not eat animal products because of a variety of reasons. But to be a vegetarian or not is the choice of everyone. The main thing is that any diet chosen by you is the most balanced and suited to you, and the products that you eat are fresh and organic.
Cooking on broth - the traditional wayIncrease the nutritional value of dishes, especially soups, stews, beans and even sauces. The whole point is that bones and vegetables (on which broths are usually cooked) contain a large quantity of minerals that, during prolonged cooking, are "washed" into a liquid over a slow fire.
This makes the dishes very nutritious, and also fills the broth with the necessary alkalis, especially if you add a small amount of something sour, such as wine or vinegar.
- Whole grains (magnesium source).
Whole grains of such crops as Brown rice, whole wheat, barley, oats, rye, millet, fodder grain, amaranth, quinoa, teff, buckwheat Are excellent sources of complex carbohydrates, cellulose and group vitamins.
Consumption of a sufficient amount ofGrains (about one handful for one meal) implies that you must give up a large amount of animal food to preserve the so-called "protein balance."
The fact is that whole grains saturate the bodyA large number of calories, which automatically reduces the need for protein metabolism to generate energy. In addition, whole grains are a good source of magnesium, which helps the conversion of calcium.
- Products rich in microelements
seaweed, Which are most often used in the eastern kitchen, are rich in minerals, which makes them an integral part of a healthy diet.
Indeed, in Taiwan in the course of researchIt was found that people who include two or more times per week in their diets, have a higher degree of protection against osteoporosis. In addition, algae are also a valuable source of iodine, which is simply necessary for good functioning of the thyroid gland. And, as is known, the proper functioning of glands plays an important role in the formation of bone tissue.
Nuts and seeds Have a number of advantages: They are not only an excellent source of essential fatty acids, but also so essential to the body of plant proteins, iron, boron, phosphorus, magnesium. Just a handful of nuts every day - and your bones are healthy and strong!
- "Edible bones" (a source of calcium and other minerals)
Most likely, your first reaction to this ideaWill be this: "there are bones? For nothing in life! "But, I dare to surprise you, they too can be eaten, if properly cooked. Paradoxically, but the fact: what can serve as the best source of natural minerals for bone tissue, than, actually, the bones themselves (of course, not human!).
- "Healthy fats" (a source of vitamins to and d)
Oddly enough, fats are also importantFor the health of bones. Do not rush to think that you will have to eat fatty foods and get better, just to strengthen the bone tissue. Do not worry: everything is within the norm!
According to leading dieticians, on averageWomen after fifty take about 65 grams of fat a day. And this only 2-3 tbsp. Spoons of quality fat (or even only 1-2 tablespoons, if your diet includes products of animal origin) per day. And experts warn that you need to use different products containing fatty acids, so that there is no imbalance of nutrients in the body.
As you see, to have Healthy and strong bones, And also never suffer from diseases of the musculoskeletal system, you just need to stock up all these products. Rather revise your diet and always be healthy!