4 home remedies to strengthen bones

Some home remedies that help strengthen bones are horsetail tea and strawberry smoothie with flaxseed. This is because these natural remedies are rich in nutrients that improve calcium absorption and strengthen bones, preventing fractures.

Furthermore, regularly consuming foods rich in vitamin D, magnesium, phosphorus and potassium, such as spinach, eggs, milk and dairy products, also helps to strengthen bones and avoid situations such as osteopenia and osteoporosis. See foods that help strengthen bones.

To strengthen your bones, it is also essential to practice physical exercise regularly, such as weight training, Pilates and running, which encourage the entry of calcium into the bones, preventing the loss of bone density and improving balance and muscle strength.

1. Horsetail tea

Horsetail tea is rich in calcium, phosphorus and magnesium, important minerals for strengthening, increasing resistance and maintaining bone health, reducing the risk of fractures. Discover other benefits of horsetail tea.

Ingredients:

• 1 tablespoon of dry mackerel stem;
• 1 cup of water.

Preparation mode:

In a pan, boil the water. Turn off the heat, add the mackerel stalk, cover the pan and let it rest for 10 minutes. Strain and drink up to 2 cups of this tea per day, preferably after the main meals of the day.

This tea should not be used for more than 1 week at a time. Horsetail tea is not recommended for pregnant and breastfeeding women, as well as for children under 12 years of age and people with heart failure, low blood pressure and kidney disease.

2. Prune smoothie with flaxseed

Prunes and milk have good amounts of calcium, which is the main mineral that forms bone mass. Flaxseed is rich in magnesium, an important mineral for strengthening bones, being a good ally in the prevention and treatment of osteoporosis.

Ingredients:

• 2 dried plums, chopped and pitted;
• 200 ml of skimmed milk;
• 1 tablespoon ground flaxseed.

Preparation mode:

Place the chopped plums and milk in the blender and blend for 3 minutes. Afterwards, transfer the drink to a glass, add the flaxseed, mix well and drink.

3. Yogurt with pumpkin seeds

Yogurt is rich in calcium and phosphorus, two important minerals for increasing resistance and strengthening bones, helping to prevent and treat osteoporosis.

Pumpkin seeds have good amounts of magnesium and zinc, which are minerals that help convert vitamin D into its active form, promoting the absorption of calcium by the body and thus helping to strengthen bones.

Ingredients:

• 120 g of natural yogurt;
• 1 tablespoon of pumpkin seeds;
• 1 dessert spoon of honey.

Preparation mode:

In a small bowl, place the yogurt, pumpkin seeds and honey. Mix well with a spoon and consume for breakfast or morning or afternoon snacks.

4. Kale juice with oats

Kale is a vegetable rich in calcium and phosphorus, which are essential minerals for strengthening and maintaining bone health. Oats contain excellent amounts of magnesium, a nutrient that works by converting vitamin D into its active form, promoting bone health.

Ingredients:

• 1 cabbage leaf;
• 1 glass (200ml) of natural orange juice;
• 1 tablespoon of oat bran.

Preparation mode:

Wash the cabbage leaves well, tear with your hands and place in the blender. Add the orange juice and beat for 3 minutes or until the juice is very homogeneous and without lumps. Transfer the mixture to a glass, add the oat bran, mixing well, and serve.