Named healthy foods for strong bones

Named healthy foods for strong bones

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TOP 10 delicious foods rich in calcium, which is a substitute cheese.

About the benefits and importance of absorption of calcium by the human body for strengthening of bones, teeth, good heart and prevent the development of osteoporosis has been repeatedly said and written.

Add an unexpected conclusion, which was recently made by scientists. It turns out that if the day to eat three servings of foods containing calcium, it helps get rid of excess weight, according to .

The average adult is recommended to consume 1.0 g of calcium per day, children up to 18 years and 1.3 For better absorption of this valuable mineral you need to consume enough protein foods and more fresh air to “recharge” solar vitamin D or eat foods rich in them.

However, not all adhere to these rules. It is considered that to maintain the desired level of calcium in the body, you must eat dairy products such as cheese, milk, cheese, yogurt. But what about those whose bodies are “not friends” with dairy foods, or did not love her, or avoiding her personal beliefs? Where do we get such important calcium?

We offer you the TOP 10 tasty alternatives rich in useful minerals.

1. White beans

In addition to calcium, this “musical” fruit is rich in resistant starch – a nutrient that increases metabolism, promotes fat oxidation and prevents its accumulation.

2. Sesame

Believe it or not, but the number of calcium 1 tablespoon of those crunchy small seeds equals half a Cup of milk.

3. Pumpkin

In addition to the beneficial calcium and fiber, pumpkin is also rich in carotenoids, which fight against heart diseases, asthma, arthritis, and promote good vision.

4. Almonds

Small but useful nut is a powerful source of satiating protein and fiber. It also has monounsaturated fats that help reduce bad cholesterol when consumed in moderation.

5. Oranges

The citrus fruits, more commonly known as a source of vitamin C, rich in calcium – one large orange can provide 74 mg of calcium.

6. Sweet potato

This sweet vegetable is rich in calcium, potassium and vitamins A and C. to join the home, try to make French fries. Will eat at the moment!

7. Broccoli

This cruciferous vegetable, in addition to calcium, rich in many other beneficial nutrients such as vitamins A, C and B6. In addition, broccoli contains a substance that works at the genetic level, effectively “turning off” cancer genes and slowing the progression of the disease.

8. Figs

To maintain the bones in good condition can be eaten fresh or dried fruit entirely. It is good to add to yogurt, salads or simply use as a snack.

9. Green peas / Green beans

A Cup of beans contains 27% of the daily value of vitamin C and 3.5 grams of fiber, one of the best nutrients which are used for weight loss.

10. Sunflower seeds

These tiny seeds are also a good source with antioxidant properties of vitamin E and of copper, nutrient which is involved in the synthesis of the pigment of red blood cells.

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