Foods that help strengthen bones include caruru leaves, spinach, kale and broccoli, as well as dry plum and proteins like egg, milk and derivatives, as they are rich in calcium, which is the main mineral formation of bone mass, and vitamin D, which increases calcium absorption in the gut, helping to strengthen bones.
In addition to these foods, salmon, flaxseed and pará chestnut are good sources of omega 3, which is important to improve bone resistance and decrease bone loss.
Regular consumption of these foods is fundamental for the bone development of babies and children, as well as helping to prevent and treat osteoporosis in menopausal women and the elderly. The ideal is to combine the consumption of these foods with the practice of some physical activity guided by a physical educator because exercise is fundamental to strengthen the bones and keep them healthy.
The main foods
The main foods that can help strengthen bones are:
1. Milk and derivatives
Consumption of milk and dairy products such as yogurt or cheese, for example, help to leave strong bones, increasing their stamina and maintaining bone health, as it is an important source of calcium and magnesium, which are essential minerals for building bone mass.
For people who are lactose intolerant or vegan, a good option for calcium-rich food is tofu.
2. The Egg
The egg is a complete food to keep bones healthy as it is rich in calcium, magnesium, phosphorus and vitamin D, which are key to strengthening bones. Magnesium works by converting vitamin D into its active form, which increases the action of this vitamin, causing calcium and phosphorus to be better absorbed by the intestine.
Thus, it is recommended to eat egg at least 3 times a week, preferably cooked or fried in water, to avoid increasing the amount of fat and cholesterol.
3. Salmon and salmon
Salmon is a fish rich in omega 3 and vitamin D that help increase the absorption of calcium and phosphorus by the intestine, which are essential minerals for increasing bone density and strengthening bones. To obtain this benefit, one can consume this fish roasted, smoked, marinated or grilled at least 3 times a week.
4. Flase seed
Flaxseed is the richest plant source of omega 3 important to help decrease bone mass loss. In addition, this seed is also rich in calcium and magnesium, which helps promote the strengthening of bones and can be consumed both golden and brown flaxseed, being important to grind the seeds before consumption, since whole flaxseed is not digested by the intestine.
A good way to include flaxseed in the diet is to add it to salads, juices, vitamins, yogurts and bread pasta, cakes or farofas, for example.
5. Caruru
Caruru leaves are very rich in calcium and therefore are an indispensable food to maintain strong bone structure, avoiding cases of osteoporosis and frequent fractures. This aromatic herb, of spicy flavor, can be added in different dishes such as salads, typical dishes, pancakes, cakes and breads. Check out how to prepare a healthy recipe with caruru.
6. Dry Plum
The dry plum, in addition to being very rich in calcium, has chemicals that prevent the natural resorption of the bone, preventing the loss of bone density. To obtain these benefits you should eat 5 to 6 dried plums per day, being an ideal option for dessert or breakfast.
7. Dark green vegetables
Dark green vegetables such as broccoli, arugula, kale and spinach are rich in calcium that is the main mineral of the bones and therefore help in building bone mass promoting bone strengthening. A good option to increase the consumption of these vegetables is to consume them in salads, soups or add the green leaves in juices or vitamins, for example.
8. Pumpkin seed
Because it is rich in magnesium and zinc, pumpkin seed is an important ally in strengthening bones, as these minerals help convert vitamin D in its active form, allowing this vitamin to increase the absorption of calcium and phosphorus by the body. In this way, this seed helps to strengthen and maintain healthy bones.
A good way to increase the consumption of pumpkin seed in the diet is to consume it baked, cooked or toasted, in the form of flour in cakes and bread or in vitamins or juices, for example.
9. Chestnut of the pará
The nut of the pará is rich in omega 3 and calcium that help reduce bone loss and increase bone mass, maintaining the structure of healthy bones. To get these benefits you can consume two units of Brazil nuts per day for breakfast or snack.
Healthy recipe for strengthening bones
A good salad recipe for those who need to strengthen the bones is the salad with caruru leaves, dry plum and boiled egg. This recipe contains a good dose of calcium, vitamin D and protein, being a balanced meal.
Ingredients
- Lettuce leaves
- Caruru leaves or spinach leaves
- Broccoli (little cooked)
- 1 pruning dried plum
- 2 boiled eggs
- Aromatic herbs for seasoning
How to prepare
Place all ingredients in a salad and season with aromatic herbs, such as oregano, basil and thyme, for example, or seasoning with a mixture of olive oil and lemon drops.
Watch the video with nutritionist Tatiana Zanin with other food options to strengthen bones:
