If dairy products are not well tolerated or a vegan diet is chosen, it is easy to raise doubts about whether enough calcium will be obtained to maintain healthy bones. In this article, you will discover six ideas to get it.
People who exercise have a higher bone density than sedentary ones. To prevent osteoporosis it is advisable to perform both aerobic exercise (resistance, which requires effort to the heart and respiratory system) and strength training or load to prevent osteoporosis.
2. Do not forget vitamin D
It is essential for bone health, because it regulates the fixation of calcium in bone. The latest research indicates that the deficit is common, so it is advisable to control it in an analytic at least once a year -better in winter, when the values are lower- and take a supplement if necessary.
A part of vitamin D is synthesized through the skin thanks to sun exposure, so sunbathing without protection for half an hour a day is also preventive and advisable, although in summer should avoid the hours of increased radiation.
3. Opt for vitamin K
In addition to being essential for blood coagulation, vitamin K is essential for the formation of osteocalcin, a protein of the bone matrix. Many of the vegetables rich in calcium such as green leaves, soy or cruciferous, are also in this vitamin.
4. Ensure a good supply of magnesium
One of the functions of this mineral is to activate the mechanisms to produce new bone growth, since it stimulates the osteoblasts (cells that make bone) and inhibits the paratohormone (which increases bone resorption). A diet rich in vegetables, nuts, nuts and whole grains provides the body with the necessary magnesium.
5. Use less salt
This measure is important in the prevention of osteoporosis, since high intake of sodium (the main component of salt) increases the excretion of calcium in the urine, while a low salt diet favors its renal reabsorption.
6. Eat foods rich in calcium
These foods are good sources of calcium and other essential nutrients for bones
- Whole grains. They provide more nutrients than refined grains, including calcium. Phytates that inhibit their absorption are reduced with simple cooking techniques.
- Dried figs. About 90 g of dried figs provide about 150 mg of calcium. They are a good choice as a snack, to add to a smoothie or as a dessert.
- Cruciferae. Cabbages of all kinds, including broccoli and cauliflower, are very versatile, rich in calcium and vitamin K. They should be included in the weekly purchase.
Seeds and herbs. Parsley, basil, poppy seeds and sesame provide calcium. Even if a small amount is used, they are a good reinforcement.