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How to strengthen bones with foods for women, children and the elderly

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Women and children suffer from weak bones and their constant exposure to fractures. Men also want to keep their bones strong for life. It is considered the most vulnerable group for weak bones and nerves are children, women and the elderly because children are not yet complete bone development, and women go through the stages of pregnancy and birth in which they lose A large amount of calcium is a result of feeding a child, so learn how to strengthen bones with foods, exercises, and steps that we can talk to you.

How to strengthen bones with foods :

 

9- the milk

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Eat foods that contain high calcium, such as milk and cheese derivatives, because calcium helps to build muscle mass and strengthen the nerves, and the body needs a daily percentage of one cup of milk, and if you suffer from food allergies to these foods you can buy calcium pills on Body capsules, but these pills are taken after consulting a doctor.

8- eggs

 Eating an egg a day protects your bones from injuries. This is because eggs help to increase calcium in the blood.

 

 7- Fish

 Fish contains omega-3 oil and a high percentage of calcium and vitamin D, and this percentage increases bone strengthening and nutrition of the body, you will find the benefits in sardines and salmon, and you need to eat 200 IU per day of vitamin D, and the person needs to 100 grams, which balances a slice Of fish a day.

 

6- Sunrise

 Exposure to sunlight gives your skin vitamin D and nourishes it. Exposure of the skin to vitamin D is important to avoid weak bones. You can use a type of sunscreen that allows the entry of beneficial rays and vitamins and away from your skin rays that are not beneficial and negatively affect your skin.

 

5- Leafy vegetables

 Eating leafy vegetables that are high in vitamins D, A, and C are important for the health of the body and for the strengthening of bones, such as spinach and lettuce.

 

4- Broccoli and cauliflower

Do you like broccoli? Broccoli, cauliflower, and artichoke are foods and vegetables that are beneficial to skeletal health and to strengthen bones because they contain a high percentage of proteins and potassium useful in the treatment of weak bones and nerves.

 

3- fruits

 Fruits of all kinds contain high levels of vitamins important for bone health, including vitamins A, D, and C, and there is a high fruit percent of minerals important for the health and building of muscles such as calcium, magnesium, and potassium.

 

2- Nuts

 Nuts are high in potassium at 632 milligrams per 100 grams of nuts, which helps to strengthen the bones and maintain their integrity, as well as a high content of magnesium, which maintains the integrity of the skeleton and all bones of the body.

 

1- citrus fruits

Eating citrus from juices or foods is equal in the same proportion of minerals and fiber important for bone health. These fruits contain vitamin C is important for bone health and to keep bones from diseases that affect them with age, such as citrus kiwi, oranges, grapefruit, and lemon.

 

Tips for strengthening bones

These tips, in addition to a diet that contains a high percentage of vitamins, it helps to strengthen bones, such as exercise, exercise to stimulate blood circulation in the body and get rid of toxins in it, and exercise helps to strengthen bones

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