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Milk products are the most famous when it comes to strengthening the bones of the body. But in addition to them, other foods are also excellent sources of calcium and nutrients, and help prevent diseases like osteoporosis.
To help those looking for a healthy diet with the goal of strengthening bones, nutritionist Jessica Santos, from the food company Superbom, selected five foods that cannot be left out of this diet. Look at the tips:
– soy
Soy-based foods have a beneficial effect on bone hardening. “It is rich in isoflavone, a substance similar to the female hormone estrogen, which acts on the absorption of minerals and, consequently, decreases the elimination of calcium in the urine,” explains the expert.
– tomato
The tomato is also an ally, since it is rich in minerals such as iron, magnesium, phosphorus and potassium, components related to bone formation. In addition to having vitamin A, it works to prevent cancer.
– Green vegetables
Eating large amounts of green vegetables like broccoli, cauliflower, and spinach helps increase bone density by up to 3%, according to researchers at the University of Bern, Switzerland, because these foods are rich in calcium and vitamin D .
– almonds
Jessica also recommends eating almonds. This oilseed is a great source of calcium and magnesium. In 26 grams of almond there are 60mg of calcium, in addition to being highly nutritious.
– seed oils
Canola, flaxseed and sesame seeds are rich in omega-3s, which work by increasing the absorption of calcium by the body.
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