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Healthy food for strong bones


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25 February 2010 Email This Post Email This Post Print This Post Print This Post

Dairy ProductsOur bone structure hardens during the first years of life until adolescence, but after that, as the years go by, it gets weaker and problems occur.  A rich diet in calcium and magnesium is very important to avoid problems later in life.

Your daily diet shouldn’t lack dairy products. Milk, cheese and yogurt consumed every day do wonders for bones and will help you avoid problems later in life and also keep you away from joint problems. Nutritionists recommend a glass of milk every day but you can also opt for a yogurt or cheese at lunch.

Not only dairy products are rich in calcium. Sardines and salmon are richer in calcium than milk so you can alternate your lunch between dairy and fish.  Cabbage, spinach and broccoli are also beneficial to your bone structure and should be included in your daily diet, although spinach and broccoli will need multiple servings because they provide a smaller quantity of calcium.

Breakfast is the most important meal of the day and fortified cereals or orange juice make for a great breakfast and strengthens your bones.  Soy foods can also be included in your daily diet and are believed to be ideal for postmenopausal women in warding off bone disease.

Nuts and seeds are the perfect snack for you bone’s health because of their high calcium content (pistachios, sunflower seeds, almonds), potassium (almonds, peanuts) and omega-3 fatty acids (flaxseeds, walnuts).  But try to limit salt in excess because it prevents the absorption of calcium in the body.

Sun exposure is also beneficial for strengthening bone structure because in response to it the body generated vitamin D which helps it to properly absorb calcium. So are physically demanding activities sp don’t avoid walking, running in the park or cycling, regardless of age.

Is not enough to keep a diet for several months in order to be in shape at any age and strengthen you bone structure.  All the right eating and the physical activities are beneficial only if they are part of a daily routine and become a lifestyle.




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