Healthy: These are the best foods for strong bones

These are some of the best foods we can include in our diet

It is necessary to take measures to prevent the deterioration of our bones, e.g. Avoiding smoking and excessive alcohol consumption, exercising regularly, and eating a balanced diet can help keep your bones strong.

according to food magazine, These are some of the best Foods we can include in our diet:

Calcium is the most abundant mineral in our body and is essential for our body as it is involved in many functions: it contributes to the normal function of muscles and is necessary for the maintenance of bones and teeth. The average daily calcium intake for healthy adults should be around 1,000 mg. The foods containing the most calcium are milk, cheese and natural yogurt.

Salmon is an oily fish full of benefits: it is a source of vitamin B3, which contributes to the normal functioning of the nervous system, vitamin A, vitamin B12, rich in zinc, iron, potassium, phosphorus, iodine and vitamin D. Among other functions Among other things, it contributes to the normal absorption and utilization of calcium and phosphorus, as well as the maintenance of bones under normal conditions. Salmon is also important for its high Omega-3 content. Moderate intake and a healthy diet can help maintain cardiovascular health and vision.

Chicken is one of the meats with the highest protein content and high biological value, containing all the amino acids necessary for the human body; like rabbit meat, it is one of the lean meats with the highest protein content. This food is a source of protein that helps build and maintain muscle mass and maintain bones during daily activities, especially during periods when we are looking to increase muscle mass.arriveIn addition, it is a source of vitamins such as niacin and vitamin B6. Chicken can be eaten in many ways: stew, grilled, baked, in salads, pasta, and more.

Almonds are a source of protein, fiber, vitamins and minerals and have powerful antioxidant capabilities due to the contribution of vitamin E. Additionally, they contain calcium, magnesium, and phosphorus, minerals that help maintain bones and teeth, making them an ideal snack while exercising or hiking. Additionally, since they also contain iron, they contribute to the normal functioning of the nervous system. Taking a handful every day can be very beneficial to your health. They can also be chopped and added to stews, desserts and salads.

Spinach is a source of protein, fiber, iron, potassium, folate, calcium, vitamin C, A, E and B-carotene. Regarding minerals, it is worth highlighting “non-heme iron”, which is more difficult to absorb than the “heme” form present in meat and its derivatives. However, this vegetable contains vitamin C, which improves iron absorption. Iron helps reduce tiredness and fatigue, which are typical symptoms of weak joints or muscles. It is best eaten raw as it contains lutein, which loses most of its benefits when cooked. It’s best in salads or smoothies.

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