For a long time it was believed that the main source for strengthening bone tissue is calcium.. For a long time it was believed that the main source for strengthening bone tissue is calcium, so many of us even gnawed chalk in childhood so that our teeth, nails and bones were strong.. But it turned out that one calcium is not enough. In addition to this element, to strengthen and grow bones, you simply need phosphorus, magnesium, zinc, copper, vitamins and minerals, proteins, fatty acids.. Together they give amazing results.!

Today we will consider a list of the “right” foods that you just need to lean on if you want to have healthy and strong bones..

Vegetables (a source of protein, iron and calcium, vitamins K, C) Calcium, magnesium, potassium, iron and other minerals are found in abundance in plants, especially if these products are organic. Of particular value for strengthening bones are green leafy vegetables, such as all types of cabbage, lettuce, mustard greens, arugula, parsley, watercress.

The only exceptions are, perhaps, spinach and chard: although they contain enough calcium, they also contain oxalates in their composition - substances that can interfere with the absorption of this mineral in the body..

In order for the bones to be strong, it will also not be out of place to eat carrots, zucchini, and even... acorns! Don't forget about calcium-rich vegetables: mustard seeds (495 mg calcium per 100 cal), raw celery (250 mg per 100 cal), broccoli (164 mg per 100 cal).

For comparison: skimmed milk contains 351 mg of calcium per 100 calories, so vegetables are quite worthy of its “competitors”.

Protein foods (animal products, legumes, soy) Protein plays a key role in making bones flexible, which helps prevent fractures. There is an age-old debate over whether plant or animal protein should be used in food..

It has long been believed that a diet high in animal products can cause osteoporosis.. But it has been scientifically proven that this assumption is wrong..

Of course, many people do not eat animal products for a variety of reasons.. But being a vegetarian or not is everyone's choice.. The main thing is that any diet you choose is as balanced as possible and suits you, and the products you eat are fresh and organic..

Broths (a source of minerals) Broth cooking is a traditional way to increase the nutritional value of foods, especially soups, stews, legumes, and even sauces.. The thing is that bones and vegetables (on which broths are usually boiled) contain a large amount of minerals, which are “washed out” into liquid during long cooking over low heat..

This makes the dishes very nutritious, and also fills the broth with the necessary alkalis, especially if you add a small amount of something acidic, such as wine or vinegar..

Whole grains (source of magnesium) Whole grains such as brown rice, whole wheat, barley, oats, rye, millet, coarse grains, amaranth, quinoa, teff, buckwheat are excellent sources of complex carbohydrates, fiber and B vitamins.

Eating enough whole grains (about one handful per meal) means you have to forego a lot of animal foods to maintain what is called a "

The fact is that whole grains saturate the body with a large number of calories, which automatically reduces the need for protein metabolism for energy.. In addition, whole grains are a good source of magnesium, which aids in the conversion of calcium..

Micronutrient-Rich Foods Algae, which are most commonly used in Oriental cuisine, are rich in minerals, making them an essential part of a healthy diet.. Indeed, in Taiwan, studies have found that people who include algae in their diet two or more times a week have a higher degree of protection against osteoporosis..

In addition, algae are also a valuable source of iodine, which is essential for good thyroid function.. And, as you know, the proper functioning of the glands plays an important role in the formation of bone tissue..

Nuts and seeds have a number of advantages: they are not only an excellent source of essential fatty acids, but also plant proteins, iron, boron, phosphorus, and magnesium that are so necessary for the body.. Just a handful of nuts every day - and your bones are healthy and strong!

\? For nothing in life! " It is paradoxical, but true: what can serve as a better source of natural minerals for bone tissue than, in fact, the bones themselves (of course, not human!

" Do not rush to think that you have to eat fatty foods and get better in order to only strengthen bone tissue. Don't worry, everything is normal!

According to leading nutritionists, the average woman over 50 needs about 65 grams of fat per day.. And this is only 2-3 tbsp.. tablespoons of quality fat (or even just 1-2 tbsp. spoons if your diet includes animal products) per day. Moreover, experts warn that you need to use different foods containing fatty acids so that there is no imbalance of nutrients in the body..

As you can see, in order to have healthy and strong bones, and also never suffer from diseases of the musculoskeletal system, you just need to stock up on all these products.. Rather, review your diet and be always healthy!

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