Although we did not come across the skeleton of our eyes, but to lose sight of it can not be - it is our concern as much muscle or skin. Without a strong and healthy bones, and nothing to think about a comfortable life. And it's not just about the fight against serious diseases such as osteoporosis, but also just about the risk of fractures and cracks, which are more difficult to avoid in age.
We all know that bones need calcium, calcium and many dairy products. But few people think about bone health in a broader sense. The truth is that the bones need not only calcium, but also many other nutrients. In order for life to maintain healthy bones, do not forget about these ten products. Selection may be surprised, but it is in a food contains a whole range of substances needed bones.
The fish is not commonly referred to among the first when it comes to products for strong bones. And it is absolutely vain because sardines - a real locomotive, carrying on the lion's share of the power of our skeleton. Healthy omega-3 fats, which are in sardine, are not only useful for arthritis, but also can slow down the loss of bone that occurs in osteoporosis and aging. Sardinia also has vitamin D, without which the benefits of calcium is practically zero. And this helpful vitamin is very rare to find food - he usually goes to us from the effects of sunlight. The more valuable sardines - one of the few products that really so rich nutrients. Eat a couple toasting with sardines for breakfast or make a dinner salad with this fish, herbs and garlic - and now the whole complex of necessary vitamins bones came to you in the body.
Green leafy vegetables such as spinach, is a natural plant source of calcium. But that is not all. Nature ably to mix in spinach is a lot of useful nutrients for bones - magnesium, vitamin K, vitamin C and phytonutrients. Barely mentions vitamin K is particularly important here, as recent experiments have shown - the lack of it can cause bone loss. Polportsii spinach will provide as much as 500% of the daily value of vitamin K, so that one plate per week would be sufficient to reduce the risk of fractures and osteoporosis.
Who would have thought that this vegan substitute for all can be so useful. In fact the main components of soy beans, used to make tofu is just the calcium. Tofu is generally versatile - it has a lot of protein and iron, manganese and phosphorus. In short, all, without which bone health is not achieved. And in combination with soy milk, tofu is an excellent substitute cottage cheese for those with lactose intolerance. One serving of tofu contains 832 mg of calcium, while a cup of regular milk - only 304 mg. Make dinner dish of tofu and vegetables, lightly fried in a pan, and secure themselves a margin impact of nutrients on the week.
Nuts - it's not just a nice snack, but also an amazing amount of nutrients at a negligible weight of the product itself. It is therefore not surprising that for bone nuts also an indispensable product. For example, almonds huge amount of magnesium and calcium. This combination makes the almonds unique product. The walnuts - a significant reserve of omega-3 fats, which help to keep the supply of bone strength. Vitamin B6 in pistachios are many, and it is this substance regulates homocysteine ??levels, which helps maintain bone density. A handful of walnut Assorted perfectly replace all vitamin complexes for strengthening the skeleton.
Another unexpected source of non-dairy calcium - a chicken egg. In one egg contains about 21 mg of this substance is useful for bones. But more importantly, they have a lot of rare vitamin D, which together with calcium is "Bone combo." Just do not forget that you can get it only by eating the yolk. According to scientists, even 6 eggs a day - safe serving for everyone, including those with elevated cholesterol. So it's safe to cook and eat his omelet with spinach.
This rich in vitamin C citrus occupies an important place in the process of bone formation. The fact that vitamin C plays an important role in the formation of collagen, an essential component of bone. Over the years, it becomes less and less in our body, so it is important to build up a useful substance by a love for citrus. One grapefruit provides 120% of the daily value of vitamin C, as well as a source of lycopene antioxidant that reduces the activity of free radicals. In other citrus fruits such antioxidant is not, which is why they do not taste bitter like grapefruit.
A recent study conducted at the University of Florida, showed a surprising influence prunes on bone health. During the experiment, two groups of women in the menopausal state, respectively, ate apples and prunes. The second group of significant positive changes in bone density were observed. This effect is due to the presence of this product in a certain type of antioxidants - polyphenols. They help slow down age-related loss of bone tissue, which inevitably happens to each of us of a certain age. Add a little prune your morning porridge every day and be able to protect yourself from age-related fractures.
This sauce is owned and eastern cuisine made from sesame seeds - a veritable explosion of vitamins and nutrients. Tahini To taste similar to peanut butter. It is rich in beneficial fats and is ideal for sandwiches and salads. One tablespoon of this wonderful treat contains 66 mg of calcium, while in Thinh no milk or soy - the main natural sources of calcium. But there are many B vitamins, magnesium and protein. Tahini - you can find a good reminder that the calcium and protein in the unpopular, but it is very tasty product. In addition, it is suitable for vegetarians and.
Thanks to a specific type of polyphenol that is found in onions, this product can be written as a list of the most useful food for the bones. In as much as 5% can increase bone mass consumption of onions daily as a supplement to your favorite dishes. The risk of hip fracture is reduced by 20% in those who regularly eat onions at least once a day. And do not get hung up on the white onions - experiment with different varieties and different kinds of processing of this wonderful vegetable.
Along with the salmon sardine is another type of oily fish, which will help you strengthen your bones forever. Generally, with the improvement correlates skeletal health use virtually any seafood, but that the salmon with a combination of omega-3 fats, and vitamin D has the strongest positive effect on our skeleton.