Guide
1
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.
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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.
3
Cheese is rich in calcium and contains v
itamins A, D, B12, potassium, magnesium, riboflavin, phosphorus and protein.Regular consumption of small amounts of cheese helps make bones and teeth strong.
4
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.
5
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.
6
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.
7
White beans is one of the best foods for healthy bones.This legume contains a lot of calcium, protein, fiber, magnesium, phosphorus and potassium.
8
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.