2024 Author: Jasmine Walkman | [email protected]. Last modified: 2023-12-16 08:29
Osteoporosis is a serious disease that affects bone density. The disease is more common in women, but can also occur in men.
It mainly occurs due to improper nutrition, mostly due to lack of enough calcium in the diet.
The foods that should be present in your daily menu are those that have a large amount of calcium, magnesium and omega-3.
Such foods are:
• oily fish such as mackerel, herring, sardines, anchovies, salmon, tuna;
• Milk and dairy products;
• Legumes that are rich in protein, phytohormones and calcium - beans, lentils, peas;
• Raw or cooked dark green vegetables, spring green salads, fresh parsley and celery, dock, horseradish leaves, white and black radish, chicory, carrots, zucchini, cabbage, broccoli, onions, arpadzhik, garlic;
• Fresh seasonal fruits. Green apples are especially recommended;
• Sesame - especially rich in calcium and essential fatty acids;
• Nuts and seeds - sunflower and pumpkin seeds, almonds, cashews, hazelnuts;
• vegetable oil from rapeseed and flax or walnuts;
In addition to calcium, omega-3 and magnesium, the body needs vitamin K and D (when overlapping the main amount of the body needs, the body protects itself from the appearance of osteoporosis, and in its presence - helps for better health)
The right amount of vitamin D can be obtained from half an hour of sun exposure.
Eat these foods daily to prevent and treat osteoporosis.
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