Vitamin-rich meals that stop osteoporosis. Nutritionist: “It should not be misplaced from… – Antena 3 CNN

Within the struggle for sturdy and wholesome bones, weight-reduction plan performs a significant position. From dairy merchandise and inexperienced greens to fish and nuts, these meals are wealthy sources of calcium, vitamin D, magnesium and vitamin Ok, that are important for bone well being.

Nutritionist Şerban Damian, on the Numai de bine present, talked concerning the meals we must always embody in our weight-reduction plan to strengthen our bones and forestall the danger of osteoporosis.

“Unemployed individuals have the next fee of osteoporosis. Vitamin is the opposite vital half, for the easy indisputable fact that we’ve got the uncooked materials from which bone is constructed,” mentioned the nutritionist.

To stop osteoporosis, the weight-reduction plan plan ought to be wealthy in calcium, vitamin D, magnesium and vitamin Ok.

“Everyone knows that calcium is on the market in lots of sources, however the dairy merchandise we’ve got are vital sources, and never solely of calcium, but in addition of protein, good high quality protein, and we shouldn’t be misplaced from the weight-reduction plan of customers. an individual who’s advancing in age and must take preventive measures for osteoporosis.

We additionally discover it in lots of vegetable shops, however not in the identical quantity as animal shops,” Şerban Damian mentioned.

You may have a glass of milk for breakfast or add it to smoothies. Additionally, do not hesitate to make use of cheese in salads, sandwiches or as a snack between meals.

Fish, particularly fatty fish, is an effective supply of vitamin D and omega-3, which assist with calcium absorption.

Inexperienced greens are wealthy in calcium and vitamin Ok, each of that are important for bone well being. So add spinach to salads, soups or smoothies, steam or saute kale and embody it as a aspect dish.

“Sadly, there are meals that may contribute to osteoporosis, particularly the presence of sodium, an excessive amount of salt within the weight-reduction plan, which is harmful. Additionally, espresso, carbonated juices, caffeine, all of them can which have a damaging impact to a big extent. schooling is important in our lives, as a result of on this method we might study to eat healthily and forestall, with out treating now, we will discover quite a lot of programs within the setting on-line,” mentioned the nutritionist.

Osteoporosis is a situation characterised by the rarity of the mineral construction of the bone, beginning with osteopenia, a diminished fee of uncommon progress, and progressing to osteoporosis, the place the bone turns into brittle and extra more likely to break.

It usually happens in aged individuals, particularly girls, however it may well additionally have an effect on younger individuals after sure remedies, athletes or these with poor diet.