Drink milk, children, and you will be healthy!
Surely many people heard this phrase in childhood; usually adults said that milk strengthens our bones.
However, lactose is no longer digested after 12 years, so people may swell. But what foods are really beneficial for our skeleton?
Nutritionist Olesya Frolova told about five products that will effectively strengthen your bones.
When we think about calcium, it is important to understand that it is not absorbed by the body on its own. Vitamins and nutrients are needed for its absorption. Based on this, the magnificent five products for strengthening bones were formed.
Yogurt
250 ml of yogurt contains about 450 milligrams of calcium. In addition, yogurt is a source of vitamins D, B, potassium, magnesium and proteins. Vitamin D ensures strong bones.
Cheese
Cheese contains many vitamins and microelements: magnesium, calcium, phosphorus, vitamins B and D – the basis of healthy and strong bones. One serving of Swiss cheese contains about 200 mg of calcium.
Rosehip decoction
The skeletal system consists of collagen proteins in the central core, which provide structural support for the bones. This is facilitated by phosphate crystals, calcium and vitamin C, and rosehip decoction is one of the richest sources of it.
Spinach
Without a doubt, one of the best sources of vitamin K, potassium, calcium, iron, magnesium and vitamin A, as well as folate. A cup of spinach provides 25% of the daily calcium requirement of our body.
Salmon
Anyone who wants to have strong and healthy bones should eat foods rich in vitamin B, as well as omega-3 fatty acids. All of this is found in salmon. The deposition and absorption of calcium occurs thanks to vitamin D, and omega-3 fatty acids perform protective functions.
If you include these foods in your daily diet every day, you will have strong and healthy bones!
Previously, we listed vegetables and fruits that are healthier to eat with the peel.
Expert: Frolova Olesya
