Winter - a rather tricky time of year, which is also the most traumatic. Especially in time of freezing our bones suffer from all kinds of fractures, bruises and injuries. In order to prevent this from happening, an urgent need to include in your diet a number of foods that contain essential nutrients for strong bones.
For a long time it was thought that the main source for strengthening the bone is calcium, so many of us in childhood, even chewed chalk to the teeth, nails and bones strong. But it turned out that one is not enough calcium. Besides element to enhance bone growth and you just need phosphorus, magnesium, zinc, copper, vitamins and minerals, proteins, fatty acids. Only together they give a stunning result!
Today we consider the list of the "right" foods to which just need to lean, if you want to have healthy and strong bones.
1. Vegetables (source of protein, iron and calcium, vitamins K, C)
Calcium, magnesium, potassium, iron and other minerals are found in abundance in plants, especially if the products are organic. Of particular value for strong bones are zelenolistnye vegetables such as All kinds of cabbage, lettuce, mustard greens, arugula, parsley, watercress
To the bone were strong, and no harm will be to use carrots, zucchini, and even ... acorns! Do not forget about vegetables with high calcium content: grain mustard (495 mg of calcium per 100 calories), raw celery (250 mg per 100 calories) broccoli (164 mg per 100 calories). For comparison, skim milk contains 351 mg of calcium per 100 calories, so the vegetables are quite worthy of its "competitors».
2. Protein foods (animal products, beans, soybeans)
The protein plays a key role in giving the flexibility of the bones that can prevent fractures. There is a perennial debate over whether protein vegetable or animal origin should be used as food. For quite a long time, it was thought that a diet that includes a lot of products of animal origin, can cause osteoporosis. But scientifically it has been proven that the assumption is wrong. Of course, many people do not eat animal products for a variety of reasons. But being a vegetarian or not - is the choice of everyone. The main thing that you selected any diet was the most balanced and suited to you, and foods that you consume - fresh and organic.
3. Brees (source of minerals)
Preparation of broth - a traditional method for increasing the nutritional value of foods, especially soups, stews, beans and even sauces. The fact is that the bones and vegetables (in than usual and cook soups) contain a large amount of minerals, which for a long Poached "washed out" in the liquid. This makes the dish is very nourishing and filling soup needs alkalis, especially if you add a small amount of something acidic, such as wine or vinegar.
4. Whole grains (source of magnesium).
Whole grains crops such as brown rice, whole wheat, barley, oats, rye, millet, cornmeal, amaranth, quinoa, teff, buckwheat are excellent sources of complex carbohydrates, fiber and vitamins of group B. Consumption a sufficient amount of whole grains (about one handful per meal) means that you have to give up a large amount of animal food to save the so-called "protein balance." The fact that the body is saturated with whole grains more calories that automatically reduces the need for protein metabolism for energy. Moreover, whole grains are a good source of magnesium, which makes the transformation of calcium.
5. Foods rich in trace elements
Algae , which are most often used in eastern cuisine, rich in minerals, making them an integral part of a healthy diet. Indeed, Taiwan The study found that people who include seaweed in your diet two or more times a week have a higher degree of protection against osteoporosis. In addition, algae are also a valuable source of iodine, which is a must for a good functioning of the thyroid gland. As is known, the correct operation of glands plays an important role in bone formation.
Nuts and seeds have several advantages: they are not only an excellent source of essential fatty acids, but also because the body needs of vegetable proteins, iron, boron, phosphorus, magnesium. Total handful of nuts every day - and your bones healthy and strong!
6. « Edible bones » (source of calcium and other minerals)
Most likely, your first reaction to the idea is this: "There are bones? Not on your life! "But, I dare you to surprise, they too can have, if properly prepared. Paradoxically, the fact is that it can serve as the best source of natural minerals for bone, than, in fact, the bones themselves (of course, not human!).
7. "Healthy fats" (source of vitamins K and D)
Ironically, fats are also important for bone health. Do not rush to think that there would have to fatty foods and recover to only strengthen bone tissue. Do not worry: It's in the normal range!
According to leading nutritionists, on average, after fifty women need about 65 grams of fat a day. And this just 2-3 tbsp. tablespoons of fat quality (or even only 1-2 Art. spoons, if your diet includes animal products) per day. And experts warn that you need to use different products that contain fatty acids that there was an imbalance of nutrients in the body.
As you can see, to have a healthy and strong bones, and never suffer diseases of the musculoskeletal system, you just need to stock up on all of these products. Most reconsider your diet and be always healthy!
via takprosto cc