Calcium plays the main role in bone health, 99% of this element is found in bones and teeth, only 1% is directed to the regulation of vital functions - blood clotting, muscle work, the activity of the nervous system and others. For bone health, you need to consume calcium daily, which is found in these five foods.

Dairy Milk, yoghurt, cheese and cottage cheese are the best sources of calcium, so vegans and people with lactose intolerance must always look for alternatives. If for some reason you cannot consume milk, then be sure to include almonds in your diet, these nuts contain a lot of calcium.

White beans All legumes are high in protein and calcium, especially white beans.. Eating legumes is not only beneficial for the bones, due to the large amount of fiber they speed up metabolism and promote weight loss.

Tofu Soy is also rich in protein and calcium, especially in the form of tofu cheese. It is an alternative to meat for vegetarians and vegans. Meat eaters also find tofu very tasty and is suitable for many dishes..

Oranges These delicious citrus fruits are rich in not only vitamin C but also calcium. One orange accounts for 74 mg of calcium, if consumed in the form of freshly squeezed juice, then a little less. If you carry out several culinary experiments, you can understand that orange is appropriate in many dishes, including savory.

Sweet potatoes Baked sweet potatoes are a delicious way to get plenty of calcium, vitamins A and C. Oven baking is the healthiest way to cook sweet potatoes.

Even if you cook french fries, the calcium in the product will not decrease, but this dish can hardly be called healthy.

Adequate calcium intake will keep your bones from worrying about during exercise. Calcium needs to be received every day, the rate depends on the gender and age of the person, the elderly should receive more calcium than the young. The presence of the above products in the menu is the prevention of osteoporosis and related diseases..

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