Best Bone Foods

Diet tips
I Migliori Alimenti per le Ossa
In nature, the bones of the human body regenerate spontaneously, but several studies have shown that as we age, unfortunatelyo this process is gradually reduced, thus making oursbrittle bones and tending to break. To always have strong and elastic bones, the main nutrients that can come to our rescue, especially after the age of 50, are thefootball, themagnesium and thevitamin D. Mature people often have onedeficiency of calcium in the blood, and our organism, to make up for this lack, goes to find it right from the bones, weakening the skeleton. It is roughly calculated that an adult under 50 needs about 1,000 milligrams of calcium daily, while for the over 50s the average recommended daily intake becomes 1,200 milligrams. As for vitamin D, which helps the body to absorb calcium, it is necessary to go from 400 to 600 IU daily. But among the foods readily available on the market, which ones to choose in our diet to guarantee a correct intake of all the minerals and vitamins that can make our bones strongerti?

What foods to strengthen bones?

Let's first mention themilk, cow or soy, according to your intolerances, preferring the skimmed one to whole milk contains an excessive intake of animal fats. 3 glasses would be enough: divide them between breakfast and snack, even inventing delicious healthy smoothies. Remaining in the same family of foods, even yogurt and cheese, being mainly composed of milk, contain a high intake of calcium and a fair amount of vitamin D. Bettero do not overdo it however with dairy products, especially if they are high in lipids. Better to opt for low-fat yoghurt and fresh defatted cheeses. Even tofu, the vegetarian cheese is a great ally for our bones, as it contains a very high amount of calcium 350 milligrams per




Betweenvegetables, which should never be missing on the table for both lunch and dinner, those would be preferredgreen leafy, thanks to their very high content of vitamin K, essential for the formation of calcium. So green light for spinach, chard and cabbage. To make a feast ofvitamin D at least twice a week the ideal would be to eat good fish, such as salmon, where a tiny portion provides almost all of the vitamin D requirement, as well as manyomega-3 fatty acids. Sardines provide significant amounts of both calcium and vitamins, but canned tuna can also contribute enormously.




THEseeds and ofcereals they should be consumed often, without exaggeration. Sesame seeds, in particular, even contain 126 mg of calcium for every two tablespoons. Seeds and grains, especially whole grains, are also an excellent source of magnesium. Dried fruit can also be an excellent ally for the prevention of bone consumption, with a significant supply of magnesium, as well as omega-3 fatty acids, useful against free radicals. Not everyone is aware of the beneficial effects that ii beans they can have on our body. They are an incredible source of magnesium and calcium and help ward off heart disease and obesity. Basically, since prevention is better than cure, especially after a certain age, men and women should pay more attention to their daily diet, trying to take in a greater amount of calcium, magnesium and vitamin D in order to avoid painful broken bones, made fragile. over the years. A balanced, regulated and varied diet is the main friend for a healthy and functioning body.ivo.




However, where a controlled diet is not enough, a complete and well formulated supplement such as Xtra-cal from Herbalife, with a high content ofcalcium and vitamin D, can be a very valuable ally and make up for these shortcomings.

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