Salmon refers to fatty fish.It contains a wide range of nutrients, such as calcium, vitamin D, proteins and omega-3 fatty acids.Vitamin D and omega-3 fatty acids promote the absorption of calcium by the body.Regular consumption of salmon increases bone density.It is also high in calcium and other beneficial substances for bone boasts sardines.
milk.Along with calcium milk also contains nutrients such as potassium, magnesium, riboflavin, phosphorus, and vitamins D and B12.All these substances are important for bone health.Adult recommended to consume two glasses of milk a day.
Cheese is rich in calcium and contains v
Yogurt.Experts believe that one cup of yogurt or yogurt a day is able to compensate for the body's need for calcium.Besides calcium, yogurt also contains vitamins D and B12, potassium, magnesium, riboflavin, phosphorus and protein.
Sesame.For the health of the bone structure should regularly eat sesame seeds.They contain various nutrients such as calcium, magnesium, phosphorus, and vitamins K and D. It suffices to eat daily quarter cup of sesame seeds.You can also use and sesame oil.
Green leafy vegetables contain high amounts of calcium and magnesium, as well as omega-3 fatty acids and vitamin K. All of these substances are essential for healthy bones.Furthermore, green leafy vegetables have anti-cancer, anti-diabetic and anti-bacterial properties.One cup of cooked green vegetables contains about a quarter of the daily allowance of calcium.
White beans is one of the best foods for healthy bones.This legume contains a lot of calcium, protein, fiber, magnesium, phosphorus and potassium.
Tofu - a bean curd, which contains large amounts of calcium and plant substances called isoflavones, which are important for a healthy and strong bones.Half a cup of tofu contains more than 800 milligrams of calcium.Tofu is very popular among people who are not lactose intolerant.
Reduce salt intake.Exercise regularly.You stay in the sun for at least 15 minutes a day, preferably in the morning.