How to prevent bone problems

Our body can cost you absorb the calcium of milk, so we can resort to other calcium-rich foods to meet the recommended daily amount
Cómo prevenir problemas óseos
Diseases of the bones, the most frequent of which is osteoporosis, are due to genetic factors, infections, poor bone development or a poor diet. While the first cases are more difficult to avoid, that we take care of the power to prevent bone disease in the future.
In this article you will learn what are the essential nutrients that should be included in your diet , either in the form of supplements so that your bones don't have any lack in the future, as well as all those that you should avoid or limit for better prevention.
Despite the importance given to calcium as essential nutrient for bones, the truth is that there are others that are also equally important. In fact, we need to get balanced of all minerals doses necessary for our organism to have a strong and healthy bones.

Remineralizing foods

  • While the milk and dairy products are rich in calcium, some studies have shown that this is not very assimilated by our organism into adulthood. For this reason we recommend other calcium-rich foods, as it is the case of Sesame, which contains more calcium that milk and is much more assimilable. We can take the raw Sesame ground or in the form of gomasio (ground and toasted) with salt, oil pressure cold and in crude oil or tahini (sesame paste). We can also beat the Tahini with water, lemon, cinnamon and honey to make our own Sesame drink.
  • Algae: There are few foods as rich in minerals such as algae (Spirulina, kombu, spaghetti, nori, wakame, agar agar, etc.). We can include them in all kinds of stews, rice dishes, soups, pastas, vegetables and dishes that require cooking.
  • Cooked carrot: Much richer in calcium than when it is raw
  • Maca: it contains much calcium and iron and is also an excellent hormone regulator. People with hypertension should be careful without control and people with immune system overdrive. We recommend to check this article to know what dose to take.
  • Ponytail: very rich in Silicon, a mineral that adds structure to our bones. We can take two or three cups daily.
  • Sea water: a very balanced and natural supplement that can be found in health food and dietary. We recommend you take one tablespoon before each meal or good to use it for seasoning meals instead of sea salt or table salt.

A diet rich in protein

Protein is essential for bone health, but This is not obtained only meat, fish and eggs. In fact, an excess of animal protein can worsen and accelerate cases such as osteoporosis. We recommend these sources of vegetable protein, which has a very good assimilation by our agency:
  • Legumes
  • Alfalfa sprouts
  • Avocado
  • Raw and unsalted nuts
  • Spirulina

The importance of vitamin D

Vitamin D is essential for the absorption of calcium and magnesium in the bones. Your body produces it naturally when the skin is exposed directly to the Sun, so we recommend to sunbathe daily in the morning or at dusk. If we live in an area little sunny we can usually eat eggs and fatty fish (sardines, herring, salmon, tuna) either take vitamin in supplement form, which you can buy in pharmacies and dietetic. We recommend to consult the doctor before taking any supplement, although it is natural.

Foods that demineralized

In the same way that we consume remineralizing foods also we should limit or avoid foods that steal the minerals to our bones as possible. They are as follows:
  • Alcohol
  • Tobacco
  • White sugar
  • Coffee
  • Soda and sugary drinks
  • Refined foods
  • Packaged foods
  • Fried
  • Foods with salt
  • The bran, and inhibits the absorption of calcium. It must consume whole grain foods, but should avoid those products bearing the added fiber (biscuits, bread, etc.) either take them separate from foods rich in calcium.
  • Vegetables with oxalates (spinach, beet). We can also take them away from foods rich in calcium
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