Calcium and vitamin D are two essential elements for maintaining healthy and strong bones. This also significantly reduces the risk of fractures or bone diseases such as osteoporosis.
The loss of these nutrients usually occurs in people over 50 years of age and in women after menopause. People with calcium deficiency, for example, begin to experience weak nails, sleep disturbances, fractures, and bone problems.
We present 4 foods that will help strengthen your bones and keep you healthy.
Vegetables
Cabbage, broccoli, spinach, and chard are ideal for strengthening the bone system because they are an excellent source of calcium and other components that keep the body healthy.
Fish
Fish contains vitamin D, calcium, and omega-3 and omega-6 fatty acids, which strengthen bones and prevent the development of diseases like osteoporosis. Salmon and oily fish provide the greatest nutritional value.
Cereals and nuts
Grains, especially whole grains, provide a large amount of vitamin D, which is essential for the absorption of calcium obtained from other foods and supplements. Nuts also strengthen bones and contribute to their growth.
Fruit
Some fruits, such as kiwis and oranges, provide large amounts of calcium and other nutrients such as vitamin C, magnesium, potassium, and phosphorus, which help strengthen muscles and other body tissues.
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