How to have strong bones

Cómo tener huesos fuertes
It is necessary to have strong bones at all stages of our lives, however, in certain stages such as childhood or old age, it becomes fundamental to avoid serious problems such as fractures. In this article you will learn how to have strong bones with foods and more natural habits.
The nutrients that you should not miss for bone health are calcium and vitamin D. If there is a deficit of the first is more likely to suffer from osteoporosis and if there is lack of the second, the odds of fractures or a lower bone density are higher.

What are the foods that favor the bones?


Other dairy which can also be of much help to strengthen bones. It has a large concentration of calcium for their raw material. Consume five cubes of cheddar cheese, for example, provides us with 30% of the calcium we need per day. It is recommended to choose those who are low in calories and no added salt.


All green vegetables, like spinach provide a lot of calcium, even more that dairy. Choose Swiss chard, broccoli, cabbage, cabbage and kale from now on for your meals. One cup of cooked spinach contains 25% of what you need calcium in a day, as well as iron, vitamin A and iron.

Whole grains and whole grains

Almonds, seeds of sunflower, walnuts, hazelnuts and dried beans, whole grains, like strengthen bones contain enough calcium. A pack of oats has 350 mg of calcium and there are cases in which a handful of nuts that we provide 1000 mg of this nutrient.
Cereales integrales vs cereales refinados

Grapefruit juice

You can also eat it whole, but the important thing is to be natural. Drinking grapefruit juice or grapefruit provides us with a good amount of vitamin D and we recommend drinking at breakfast, will give us lots of energy from very early in the morning. If the whole fruit is eaten, the pulp also added flavonoids. Vitamin D of grapefruit will be absorbed more quickly in the body.


Eggs are a great source of vitamins D and this is only found in the yolk. Equally clear is good to provide calcium. You can eat up to three eggs a week, taking into account that it may increase cholesterol levels in blood. Tries to eat it raw or baked and not fried.
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Sardines are small fish that contain a lot of vitamin D and calcium. It is preferable to eat sardines natural or in water but not in oil. Served with lettuce and Arugula Salad or with pasta, also with potatoes or rice. The salmon is known as one of the best fish that exist. It has very good fatty acids Omega 3, for the heart. But at the same time, if you eat a medium-sized piece of Sockeye salmon consume 100% of the daily dose your body needs vitamin D. strengthens not only your cardiovascular system, but also, your bones. Tuna, on the other hand, is very rich in this vitamin, and you will only need one medium piece to eat 40% of what your body need.

Soy beans

You can consume them in different forms, from cooked in salads to soy milk. The only thing that you should keep in mind is that you whether natural or organic beans. This food gives you a lot of calcium, ideal to protect your bones. There are a lot of recipes so you can enjoy this super food.

Good habits to improve the health of the bones

Keep good posture

When you're sitting in the front of the desktop, it's always keep your back straight, no slouching shoulders forward. Both feet always flat on the floor, arms and wrists rested.

It carries things balancing weight

If you have to carry loads that are lighter, but this will make more trips or take more time. If you have to lift something from the ground, bend the knees and Crouch, not double back. It takes the Backpack on both shoulders and to making the purchase, equates the weight of bags.

You sleep better

At the time of sleep, it is best that you have several pillows in the head, but not exaggerated so that the bones of the neck is not injured. Avoid sleep "rolled" and rests the hours needed to make your body recover.
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Take precautions

You will thus avoid injuries or fractures. If you've broken a bone to you, you must go automatically to the doctor so you put a plaster. Stay still, respects the rest indicated the professional, don't make unnecessary efforts and passes the time before return to your usual activities.

Do exercise

Sport is one give them better ways to which you have at disposal to strengthen the bones of the body. Recommended swimming or water aerobics, as well as walks, bicycling or jogging.
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