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Shëndeti

New Facts / Here is the list of foods you need for strong bones

New Facts / Here is the list of foods you need for strong bones

After the age of 40, bone density decreases in both women and men. In the case of women, this disease accelerates much after menopause. As always, prevention is a very important step. Young people should not overdo it with alcohol, should not smoke, should do physical activity, should not overdo it with sun exposure and should eat well. Through food, we can get essential vitamins for bones such as: calcium, phosphorus and vitamin D. We also need vitamin K, magnesium and zinc that keep bones healthy at every stage of life.

Proper Bone Nutrition
Calcium is the key ingredient in healthy bones. Adults should take 1,000 to 1,200 mg per day. The following foods can supplement your daily calcium intake:
• Fruits and vegetables such as herbs, oranges and dried figs.
• Dairy products such as yogurt, cheese, milk.
• Milk of nuts, soy, rice and oats.
• Legumes such as beans and chickpeas.
• Dried fruits, seeds and whole grains such as almonds, sesame seeds, nuts.
• Fish, mainly sardines

Osteoporosis and foods rich in vitamin D
Vitamin D is beneficial for the absorption and metabolism of calcium. 90% of this vitamin is obtained through sun exposure while the rest through food.
• Fish: salmon, mackerel, trout, eel, tuna, sardines cod liver oil
• Mushrooms
• Protein foods: eggs, dairy products, beef liver.

Osteoporosis is also prevented with:
Vitamin K that helps bone health so choose herbs like spinach, lettuce, kale, asparagus, kale. Plant-based estrogen found in cereals, oranges, grapes, tea and soy. Potassium that improves and balances calcium. Bananas are a good source of potassium.

Other Tips
Excessive alcohol, smoking, and an inactive life are bad for your bones. Caffeine and salt have a diuretic effect and remove calcium from the body. Do not drink more than 3 coffees a day. Excess protein causes kidney disease and bone decalcification. It affects the metabolism of calcium, phosphorus and vitamin D. Stay outdoors to get vitamin D. Perform physical activity to maintain a healthy weight, maintain bone mass and strengthen muscles. Eat foods rich in phosphorus, magnesium and omega-3 fatty acids. Last but not least; prevention of osteoporosis requires calcium from the beginning of life and a lot of physical activity. Supplements can be used later when bone health is poorer.