The Best Foods for Bones

In nature, the bones of the human body regenerate spontaneously, but several studies have shown that with age, unfortunately this process gradually decreases, thus making our own brittle bones and prone to breakage. To always have strong and elastic bones, the main nutrients that can come to our rescue, especially after the age of 50, are soccer, the magnesium and the vitamin D. Mature people often have one calcium deficiency in the blood, and our body, 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 approximately 1,000 milligrams of calcium daily, while for the over 50s the recommended average daily intake becomes 1,200 milligrams. As far as vitamin D is concerned, which helps the body to absorb calcium, it is necessary to go from 400 to 600 IU per day. But among the foods easily available on the market, which ones to choose in our diet to ensure a correct supply of all the minerals and vitamins that can make our bones stronger?

What foods to strengthen bones?

Let us first mention the latte, cow or soy, based on your intolerances, preferring skimmed milk to whole milk (it contains an excessive amount 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, also yogurt and cheese, being mainly composed of milk, contain a high intake of calcium and a fair amount of vitamin D. Better do not overdo it however with dairy products, especially if with a high fat content. Better to opt for low-fat yogurt and defatted fresh cheese. Even tofu, the "cheese" of vegetarians is a great ally for our bones, as it contains a very high amount of calcium (350 milligrams per 100g).

 

 

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

 

 

I semi and of cereals they should be consumed often, without exaggeration. Sesame seeds, in particular, contain as much as 126 mg of calcium for every two spoonfuls. Seeds and grains, especially whole grains, are also an excellent source of magnesium. Even dried fruit can be an excellent ally for the prevention of bone consumption, with a significant contribution of magnesium, as well as omega-3 fatty acids, useful against free radicals. Not everyone is aware of the beneficial effects that i 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 quantity of calcium, magnesium and vitamin D in order to avoid painful breaking of the bones, making them fragile from advancing years. A balanced, regulated and varied diet is the main friend for a healthy and operational body.

 

 

Where, however, a controlled diet is not enough, a complete and well-formulated supplement such as Xtra-cal at Herbalife, with a high content of calcium and vitamin D, can be a very valid ally and make up for these shortcomings.