Keep Your Bones Healthy With These Calcium Rich Foods!

In order to strengthen your bones and keep them healthy, it is extremely important to consume foods rich in calcium. The bone system is a complex structure linked by ligaments, tendons and cartilage. It is involved in several important functions in the body, its main role being to provide support and mobility to the body so that it can perform its many activities.

In addition, the bone system plays a vital role in the production of red and white blood cells, and in the storage of a large amount of nutrients.

Unfortunately, the bones get exposed to a number of factors that can damage them. Therefore, it is not uncommon to develop various diseases, some of which may be hard to treat, that greatly reduce our quality of life.

However, a great majority of the bone conditions can be prevented by maintaining a healthy lifestyle and by increasing the intake of certain foods that help strengthen the bone system.

Let’s find out together what some of these foods are – the faster you start adding them to your daily diet, the better!

Eggs

Eggs are undoubtedly among the best options for having a good bone health. Besides vitamins and minerals, they also contain essential amino acids.

The yolk contains a considerable amount of calcium, and it helps maintain bone density. However, the highest concentration of calcium is found in egg shells. Although they do not taste too good, you can grind them and add them to various recipes.

Spinach

Besides being a significant source of antioxidants, spinach is also one of the richest vegetables when it comes to calcium.

A serving of 100 g of fresh spinach (about 3 cups) contains 210 mg of calcium. But this amount can, however, be slightly reduced after cooking.

It is best to add raw spinach in smoothies and salads in order to take full advantage of its benefits!

Fish

Oily fish is a very complex food that helps strengthen your bones, thanks to its calcium and vitamin D contents. These essential nutrients help maintain bone density and prevent premature damage to the ligaments and tendons.

At the same time, oily fish is one of the main sources of omega 3 fatty acids. These healthy fats combat inflammation and premature aging. Some of the best types of fish you can eat are salmon, cod, tuna, and even sardines.

Soy milk

Soy milk is an excellent alternative to cow milk. It is rich in essential fatty acids, proteins and fiber, nutrients that offer many benefits.

In addition, soy milk has a high calcium content that the body absorbs more easily because of its phytoestrogens.

Soy milk is one of the most recommended foods for menopausal women, because it controls its symptoms and prevents loss of bone density.

Onions

This tasty and low calorie food has been used for decades to maintain the health of the organism. Onions contain vitamins and amino acids that help strengthen both the bones and the joints.

Calcium, as well as the antioxidants found in onions help prevent premature bone damage and reduce the risk of osteoporosis.

Cheese

Being a dairy product, cheese is definitely an important source of calcium. It helps strengthen the bone system and prevents its premature deterioration. However, you should not forget that cheese is also rich in fat and calories, which is why you shouldn’t consume it in extremely high quantities (unfortunately).

Yogurt

When we speak of some of the most essential nutrients for a good bone health – vitamin D and calcium – yogurt surely cannot be left out of the list.

A portion of skimmed yogurt can provide up to 30% of the recommended daily calcium dose. In addition, it also contains probiotics, which help balance the intestinal flora.

Do you want to keep your bones healthy? Add these calcium-rich foods to your diet and provide your body with a boost of some the most important nutrients for strengthening the bone system.




Be the first to comment

Leave a Reply

Your email address will not be published.


*