Calcium and vitamin D are two essential elements to keep bones healthy and strong. This also significantly reduces the risk of suffering from 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 who have a calcium deficiency, for example, begin to have 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 6 fatty acids that strengthen bones and prevent the development of diseases such as osteoporosis. Salmon and oily fish are the ones with the greatest nutritional contribution.
Cereals and nuts
Cereals, especially whole grains, provide a large amount of vitamin D, which is essential for the absorption process of calcium obtained from other foods and supplements. In addition, nuts strengthen bones and contribute to their growth.
Fruit
Some fruits such as kiwi and orange provide large amounts of calcium and other nutrients such as vitamin C, magnesium, potassium and phosphorus that help strengthen muscles and other tissues in the body.
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