10 foods to strengthen bones

10 foods to strengthen bones

Spinach

This vegetable has a high content of various vitamins and minerals, as well as omega-3 fatty acids, flavonoids, and beta-carotene. The vitamin K it contains helps to retain calcium in the bones, and the magnesium, zinc, and phosphorus help to have strong bones.

Milk

Milk is the main source of calcium and vitamins A, B, and D. Calcium and vitamin A contribute to bone growth, and vitamin D absorbs the phosphorus and calcium necessary to maintain and strengthen our bones. Drinking milk daily prevents osteoporosis.

Eggs

In the egg yolk are vitamins A, E, D, B12, B6, B2, B1, and folic acid. Due mainly to the vitamin D that it naturally contains, it is a very beneficial food for the bones, as well as being rich in iron, phosphorus, magnesium, and potassium.

Sardines

Sardines have a high content of vitamin D, which favors the absorption of calcium and its fixation to the bone and regulates the level of calcium in the blood, and omega-3 fatty acids. They are rich in magnesium, which stimulates the functioning of bones and muscles.

Salmon

Salmon stands out for its high amount of vitamin D, which helps to have stronger bones. It is also rich in protein, omega-3 essential fatty acids, and other vitamins such as A.

Kiwi

Kiwi is a fruit rich in vitamin C and minerals such as potassium, magnesium, and copper, which improves bone development and contributes to the proper functioning of nerves and muscles.

Orange

The orange is the citrus that contains the most calcium, in addition to providing phosphorus and magnesium, favoring bone formation, protecting the skeleton, and preventing osteoporosis. Orange juice is the most important source of vitamin C. If we drink two glasses a day, we will increase vitamin C by 60%, which will facilitate the absorption of calcium in the intestine.

Plums

They are a good source of vitamin K, so their regular consumption reduces the risk of osteoporosis. They are recommended in postmenopausal periods to prevent bone loss.

Dates

Dates are rich in vitamins A, C, and E and minerals, especially magnesium and potassium. They are very beneficial for strengthening bones and fighting osteoporosis.

Walnuts

These nuts are very good for the bones due to their high calcium content. They strengthen the bones, promote their growth, and prevent osteoporosis. They are also beneficial for arthritis due to their high content of omega-3 fatty acids.

On the other hand, we cannot forget the Vitamin D supplements that help fix Calcium in the bones and need solar radiation to activate, we can get it in the form of supplements https://naturhouse.ie/vitamin-d3