Strengthen bones, buy products rich in calcium

We, unfortunately, remember the health of our bones only by the decline of our years, when it becomes more difficult to move, arms and legs ache more and more often, bones and medicines are no longer helpful. At such moments, we are in nervous anxiety trying to find on the shelves of foods rich in calcium. In order to avoid problems with bones in old age (and many similar problems occur in adulthood), it is necessary to follow some very important rules. Parents tell us about these rules since childhood, but full understanding, awareness, unfortunately, does not come immediately.

Sport and proper nutrition

Any physical activity is an integral part of a healthy lifestyle. Do you know that people who are overweight are less prone to osteoporosis than people of lean physique? The fact is that you have to wear your fat weight every day, thereby strengthening your bones. Hence the conclusion that sports, whether it's dancing, football, skiing, swimming or fitness, is necessary for training and strengthening our bones. Choose a sport at your discretion and at least 1 - 2 times a week deal with it. Lessons will not only strengthen your body, but will also serve as an indispensable tool in the fight against bone pain.

Speaking about proper nutrition, it is important that your diet includes foods high in calcium and vitamin D. Why is vitamin D? It is often called an element carrying calcium or calciferol. It is vitamin D that promotes the qualitative absorption of calcium in the body. In the summer, you can get it, basking in the sun, but in winter you will have to resort to buying various additives.

Foods rich in calcium should be part of our daily diet. But they should not be attributed only to cow, soy or rice milk. There are quite a few other foods rich in calcium and other nutrients.

For example, broccoli. Broccoli is not a leading product in the content of calcium, but it includes vitamin K, which is necessary for our body. It is he who fixes calcium in the bones. 80 grams of broccoli contains about 150% of the required daily dose of vitamin K. If you eat broccoli in combination with other foods rich in calcium, you can achieve a high result. Broccoli is often cooked by steaming, adding to the main dish, or making a salad from it. Broccoli cabbage is pleasant to taste and aromatic, therefore it can replace high-calorie vegetables.

Choosing foods rich in calcium and magnesium, it is worth giving preference to sesame seeds. The ideal quantitative ratio of one element to another contributes to the prevention of osteoporosis, many heart diseases and in some cases of cancer. About 30% of the daily dose of magnesium and calcium is contained in only 4 tablespoons of sesame. Having an unusual nutty taste, sesame will be an ideal addition to any dish, especially to salads or vegetables cooked for a couple.

Another product that literally leads on our list is "Products rich in calcium" - this is beans. The usual white beans, which we use so often in borsch, salads, is a real find for the daily diet. One glass of beans contains about 200 mg of calcium. In addition, the bean is rich in fiber, protein, magnesium, potassium, iron and copper. Using bean dishes at least 1-2 times a week, you can reduce the likelihood of bowel cancer up to 30%. Sauces, spaghetti, salads, soups, will not only be delicious home-made dishes, but also foods rich in calcium, thanks to its high content in legumes.

As a result, when passing by the counters in stores and choosing foods rich in calcium, remember that any product should be natural, because only then it will benefit your body.