Strong bones are vital to our health. Keeping them in tip-top shape is necessary as they are the ones that provide structure, protect organs, and store calcium.
Diet is the key for you to maintain strong, healthy bones, and protect against osteoporosis. Include in your diet those foods that are rich in calcium, protein, beta-carotene, magnesium, potassium, and vitamins D, E, and K.
During adolescence, young people should be physically active in order to encourage the development and growth of their bones. Here are the three foods that have most of the needed nutrients for strong and healthy bones:
Broccoli
Brocolli (Brassica oleracea) is rich in almost all of those bone-building nutrients such as calcium and vitamin K, which are both essential in preventing osteoporosis. According to studies, vitamin K helps increase bone density and reduce bone loss in early post-menopausal women. Moreover, broccoli also contains iron, magnesium, and potassium.
For you to be able to preserve most of its beneficial ingredients, its crisp, and nice taste you need to cook it in boiling salted water for five to six minutes.
Once cooked, you can serve broccoli in several ways:
- With cooked pasta, in addition to the chopped peanuts and olive oil
- Lemon juice and spicy sesame seeds
- In the form of omelet with flowers and chopped stems.
- As simple delicious soup with cooked cauliflower
Eat ‘Spotted’ Bananas
Bananas offer abundant health benefits including the ability to strengthen bones. It is high in potassium, magnesium, manganese, phosphorus, calcium, and vitamins which all help fight osteoporosis. Aside from these, bananas are also high in a prebiotic compound known as of fructooligosaccharide (FOS), which help probiotic bacteria in producing digestive enzymes and vitamins that promote the body’s ability to absorb important bone-building nutrients including calcium.
According to studies, when eating bananas, you must always choose the ripe, “spotted” banana because the green ones still have protein in their development stage and this counteracts the action of certain enzymes which have an important part in the metabolic processes in the body as well as the process the ensures the quality and health of the bones.
Sesame With Yoghurt
Sesame seeds are known to combat osteoporosis. Meanwhile, sesame oil is often used as a substitute for olive oil.
These seeds are rich in copper, magnesium, calcium, zinc, vitamin B1 and dietary fiber. Whole sesame seeds contain about 88 mg of calcium per tablespoon of seeds. A quarter cup of natural sesame seeds can provide your body with more calcium than a whole cup of milk.
You can obtain all the nutrients coming from sesame seeds by simply soaking one tablespoon of the seeds in 0.5-ounce yogurt and leave it for the night. Then, in the morning, eat everything on an empty stomach.
A Remedy For Osteoporosis
This remedy has been used by ancient Greeks to combat osteoporosis. Prepare the following:
10 tbsp ground flaxseeds
5 tbsp sunflower seeds
5 tbsp ground sesame seeds
5 tbsp ground pumpkin seeds
5 tbsp grains of wheat
1-kilogram clover honey
3 tbsp of raisins
Preparation:
Blend all the ingredients well with a wooden spoon or spatula. Pour the mixture into a glass jar and take one spoon before breakfast and lunch.
