Unfortunately, we only remember the health of our bones by the sunset of our years, when it becomes more difficult to move around, our arms and legs hurt more and more, our bones break and our medications no longer help. At such moments, we are in nervous concern trying to find calcium-rich foods on store shelves. In order to avoid bone problems in old age (and many have similar problems in adulthood), some very important rules must be followed. Parents have been telling us about these rules since childhood, but, unfortunately, full understanding, awareness does not come immediately.
Sport and 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 with lean physique? The fact is that every day you have to wear your own fat weight, thereby strengthening your bones. Hence the conclusion that sport, whether it be dancing, football, skiing, swimming or fitness, is necessary to train and strengthen our bones. Choose the sport of your choice and at least 1 to 2 times a week do it. Classes will not only strengthen your body, but also serve as an indispensable tool in the fight against bone pain.
Speaking of good nutrition, it’s important that your diet contains foods that are high in calcium and vitamin D. Why vitamin D? It is often called an element that carries calcium or calciferol. It is vitamin D that contributes to the qualitative absorption of calcium in the body. In the summer, it can be obtained by basking in the sun, but in winter you have to resort to buying various additives.
Calcium-rich foods should be part of our daily diet. But they should not include only cow, soy or rice milk. There are many other foods rich in calcium and other nutrients.
For example, broccoli. Broccoli is not a leading product in terms of calcium, but it contains vitamin K, which our body needs. 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 use broccoli in combination with other foods rich in calcium, you can achieve high results. Broccoli is often steamed, adding to the main dish, or making a salad out of it. Broccoli cabbage tastes good and aromatic, so you can replace it with high-calorie vegetables.
When choosing foods rich in calcium and magnesium, sesame seeds should be preferred. An ideal proportion of one element to another helps prevent osteoporosis, many heart diseases, and in some cases cancer. About 30% of the daily dose of magnesium and calcium is contained in only 4 tablespoons of sesame. Having an unusual nutty flavor, sesame seeds will be an ideal addition to any dish, especially salads or steamed vegetables.
Another product that is literally the leader on our list - “Calcium Rich Foods” - is beans. Plain white beans, which we use so often in cooking borscht, salads, are a real find for a daily diet. One glass of beans contains about 200 mg of calcium. In addition, beans are rich in fiber, protein, magnesium, potassium, iron and copper. By eating bean dishes at least 1-2 times a week, you can reduce the likelihood of bowel cancer by up to 30%. Sauces, spaghetti, salads, soups, will not only be delicious homemade dishes, but also foods rich in calcium, due to its high content in legumes.
As a result, going past 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.