Boost Your Bone Health With 8 Foods Rich In Calcium

Besides including these calcium rich foods in our diet, we cannot forget that vitamin D is fundamental for our bones. absorb adequately.

The bone system is a complex structure. Along with the connection of ligaments, tendons and cartilage, it plays a role in various vital functions of the body. It is important to take care of your bone health.

Its main role is, together with the joints and muscles, to provide support and mobility to the body. It will thus be able to allow us to carry out multiple activities.

In addition to this, it also interferes in the production of red and white blood cells and the storage of a significant amount of nutrients.

However, just like with other systems in our body, it is exposed to a multitude of factors. These can deteriorate it or make it sick.

As a consequence, pain and illness arise. Due to their complexities, they are difficult to deal with and affect the quality of life.

The good news is that these conditions can be avoided. This includes leading a healthy lifestyle and increasing the consumption of certain foods that help strengthen bone health.

Discover them all!

1. Eggs for bone health

Eggs are one of the most recommended foods for maintaining good bone health since they provide vitamins and minerals and contain essential amino acids.

Egg yolk has a large amount of calcium, the absorption of which helps maintain bone density.

However, calcium is mostly found in eggshells which, although not very pleasant to consume, can be crushed and added to many recipes.

2. Spinach

This green vegetable not only represents an important source of antioxidants, but is also one of the vegetables containing the most calcium.

Thus, 100g of fresh spinach (the equivalent of 3 cups) provides about 210 mg of calcium, although this amount may decrease during cooking to 158 mg.

They should ideally be incorporated into smoothies and salads to benefit from all of their nutrients.

3. Fish for bone health

It is a very complete food for strengthening bones because they contain calcium and vitamin D.

These essential nutrients are essential for maintaining bone density and at the same time preventing the premature deterioration of ligaments and tendons.

In addition, it should also be noted that they represent one of the main sources of omega 3 fatty acid, a type of healthy fat that fights inflammation and premature aging.

Among the most recommended varieties we find:

• Sardine
• Salmon
• Herring
• Cod or cod
• Tuna

4. Soy milk to take care of bone health

Soy milk is one of the vegetable drinks that has recently found great success as a healthy alternative to cow’s milk.

It contains essential fatty acids, proteins and dietary fibers which confer a wide variety of health benefits.

It also has an interesting concentration of calcium and is assimilated more easily thanks to its content in phytoestrogens.

It is one of the most recommended foods for women during the menopause stage because it helps control symptoms and prevents loss of bone density.

5. Onion

Onion is a low-calorie food that has been advocated for decades as an ally for the health of the whole body.

It contains vitamins, trace elements and amino acids that help strengthen bone and joint health.

Its calcium supply, in addition to antioxidants, prevents premature wear of bones and reduces the risk of osteoporosis.

6. Chickpeas

Chickpeas are low calorie vegetables that provide between 130 and 134 mg of calcium per 100 grams (half a cup).

Their consumption strengthens the bones and decreases the risk of inflammatory problems.

7. Cheese

Cheese, as a dairy product, is a significant source of calcium which can help strengthen the bone system and prevent its premature deterioration.

However, since it is high in fat and calories, its consumption should not be excessive or habitual.

8. Yogurt for bone health

Natural yogurt is a food that provides us with significant amounts of vitamin D and calcium, two essential nutrients for healthy bones.

A fat-free serving can generate up to 30% calcium, as well as probiotics.

This means that in addition to protecting bone health, it is ideal for balancing the intestinal flora of the intestine.

Worried about your bone health? Include these foods regularly in your diet and give your body additional nutrients to protect them.