Superfoods for healthy bones
Superfoods for healthy bones because after age 30, when everyone starts process to reduce bone density. To prevent jeopardizing your health, it should emphasize foods that strengthen bones in your body. Here are the superfoods that will help you this: Leafy green vegetables, nuts, canned fish, sunflower seeds, tofu, ground sesame seeds – these foods contain the most important and major structural component of bone – calcium. Almonds, cereal, dried fruit – for proper absorption of calcium needed several elements, one of which is magnesium. Namely it is contained in these superfoods.
Magnesium is essential for the process of the movement of calcium in and out of cells. Oily fish – tuna, salmon and sardines are ideal for this purpose. They are needed to bone, due to its content of vitamin D. It affects the absorption of calcium in the stomach and intestines. It is vital for the good utilization of calcium in the body. Broccoli, cauliflower, Brussels sprouts, olive oil, cheese and soy – These superfoods are rich in vitamin K. It was soon discovered how much is actually the role of this vitamin in bone formation.
Vitamin K is necessary for the production of osteocalcin – non-collagen matrix protein, a hardening calcium. Tee has two forms – vitamin K1 (phylloquinone) and vitamin K2 (menaquinone). The second contains only soybeans, it is much more easily absorbed and longer active than K1. While vitamin K1 is exhausted in the body for several hours, then K2 remains active for several days. To keep bones healthy, you should note more about 30 years of age to avoid a nasty and often irreversible consequences.
The most important is to maintain normal levels of acidity in the stomach. This will result in the proper digestion of food, providing calcium. For this purpose, it is recommended mainly alkaline foods, particularly fruits and vegetables, and the reduction of the animal protein. Elevated levels of acidity may lead to the use of calcium from bone to reduce its content in the tissue. Eat plenty of foods containing plant estrogens – minced linseed, soya, lentils, chickpeas, oats, beans „azuki“ and whole grains. In addition to nutrition, to improve the condition of the bone structure best is movement in any form.
Calcium and vitamin D are two basic elements necessary for their wellbeing. Vitamin D enhances calcium absorption and bone growth, while calcium supports the structure of bones and teeth. The two elements are important not only for young children whose bones grow together with them, but and for the elderly. it is estimated, for example, that older people should receive at least 1,000 milligrams of calcium and 200 units of vitamin D a day. These substances taken in osteoporosis, slow disease progression and prevent fractures.
This is what food should to eat regularly to have healthy bones, milk and yogurt – it contains vitamin D. one cup of yogurt can supply you with a daily dose of calcium. one cup of skim milk has 30% of the required daily dose of calcium. Cirena – they are rich in calcium. Only 50 g cheddar cheese contains more than 30% of the required for the body daily intake of calcium. In most cheeses of vitamin D is negligible. Sardines and salmon – sardines are high in vitamin D and calcium. Eggs – they contain only 6% of the daily dose of vitamin D, which is contained only in the yolks. Salmon is rich in Omega-3 fatty acids. In 100 grams contain 100% of the required dose of vitamin D.