To have a strong skeleton (and thus avoid repeated fractures and the risk of osteoporosis), there are two essential nutrients: calcium, which strengthens the bones, and vitamin D, which helps our body to absorb calcium and promotes bone growth.
Here are 10 foods to put on the menu for healthy bones!
1. Dairy products
Of course, on the first step of the bone-good foods podium, we find ... dairy products! Indeed, cheese, milk, yoghurts and all dairy products sold on the market have 2 big advantages for our bone capital. Already, they are very rich in calcium. But in addition, the calcium they contain is the one that our body manages to assimilate the fastest!
Few of the non-vegetarians eat tofu. But soy cheese isn't just a protein-rich meat substitute. It is indeed an excellent source of calcium which can be very interesting for individuals who cannot tolerate lactose. Yes, in 100 grams of tofu, there is 350 mg of calcium. Not bad is not it ?
3. The almond
If in 100 grams of milk there are 125 mg of calcium, you should know that in 30 grams of almonds, we already have 70 mg of calcium! But this is not the only one: all other dried fruits (nuts, hazelnuts, pistachios, etc.) are also very rich in calcium, and contain nutrients that help keep bones healthy.
4. Oily fish
When we think of fatty fish, we think above all of omega-3s and the good fats they contain. But you should know that they also allow us to maintain our skeleton in good health, thanks to the calcium they contain in significant quantities (325 mg per 100 grams of sardines!). And since they're rich in vitamin D, they allow calcium to be easily absorbed.
5. Soy milk
Certainly, soy products are all good for our skeletons! And if soy milk is so good for our bones, it's simply because it contains phytoestrogens, compounds that make it easier for our bodies to absorb calcium.
6. Green leafy vegetables
It's not just milk-based products that contain calcium! The proof ? It is found in very interesting quantities in broccoli, artichokes, cabbage, spinach, asparagus or even turnips. Plus, green vegetables are packed with antioxidants that promote bone mass renewal. Jackpot!
If green leafy vegetables are a good source of calcium for the body, you should know that certain fruits also help to strengthen our bone capital. Like for example: orange, rich in vitamin C, potassium, and calcium. Among the fruits richest in calcium are also figs, plums, rhubarb, and dried apricots. These fruits, rich in minerals, help fight against bone demineralization!
8. Sesame puree
Sesame puree (or paste), also known as tahini, is a staple of Middle Eastern cuisine, which is used, for example, to prepare the famous chickpea hummus. And in 100 grams of sesame puree, there is no less than 425 mg of calcium, just over half of the recommended daily allowance per day for an adult!
9. Olive oil
Olive oil is a vegetable oil which we ceaselessly praise for our health. Well, another good point for her: thanks to its richness in omega-9, olive oil has no equal for strengthening our bone density.
10. Green tea
Green tea has two advantages for our skeleton: first, it is a food that effectively fights against acidity in the body, and secondly it prevents the demineralization of our bones. Bingo!
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