In this list you will not see milk, yogurt and cheese. Polina Nepomnyashchaya chose more interesting and unexpected products, rich in calcium, which will definitely make your bones strong.
Everyone knows that calcium is the main element for the formation of strong bones. But alone, he can not do all the work. To strengthen the bones, you also need vitamin D ("solar vitamin"), which helps our body absorb calcium. Therefore, it is necessary to include in your diet products containing both calcium and vitamin D.
How much you need to consume calcium and vitamin D per day:
If your age is from 19 to 50 years, the daily requirement for calcium is 1,000 mg, if you are more than 50 years old - 1,200 mg. Well, if you are under 19, 1 300 mg of calcium. As for vitamin D, then the body will need no more than 0.636 mg per day - this is the daily dose of calcium recommended by the National Institutes of Health.This will be quite enough to maintain health (without the occurrence of any side effects).
1. Soybean
Vegetarians, vegans and people who do not tolerate lactose are well acquainted with soy products. Tofu, soy milk and other products made from soybeans are rich in protein, which is very important for those who refused meat. Using soy can not only saturate the body, but also strengthen the bones. For example, 100 grams of tofu contains 350 mg of calcium, and a cup of soy milk - 60 mg of calcium. In total, this is already slightly less than 50% of the daily intake of calcium for a person aged 19 to 50 years.
2. Almonds
Of course, all nuts are good for our body. They contain nutrients and important trace elements, necessary for the proper functioning of all organs. But in order to avoid osteoporosis, it is necessary to include almonds in your diet. Few people guess, but this nut is rich in calcium: in 100 grams - 273 mg of this bone useful substance. In addition to calcium, almonds also contain magnesium, which also plays an important role in strengthening bones.
3. Pumpkin and sesame seeds
We advised you to use your favorite nuts and seeds for this dish. But they are needed not only for a rich taste: the addition of pumpkin and sesame seeds will help strengthen the bones. In 1 tbsp. l. sesame seeds contains 88 mg of calcium, and in 100 grams of pumpkin seeds - 46 mg. The latter, in addition, are rich in vitamin K and monounsaturated fats, which are so useful for the cardiovascular system.
4. Bananas
In fact, bananas contain not so much calcium - only 8 mg per 100 grams. But in this list they were not just for that, but quite deserved, since they contain a lot of potassium, the daily norm of consumption of which is 4,700 mg. And in one banana (weighing about 70 grams) - about 245 mg of this useful substance, which helps to avoid loss of calcium by the body. A similar property of this microelement directly affects the improvement of bone health.
5. Sardines
Sardines contain in their chemical composition calcium even more than milk: in 85 grams of fish - 325 mg, and in a glass of milk - only 240 mg. And this little fish is capable of even bigger things: to strengthen the bones, to prevent cancer, to lower the level of cholesterol and to "cure" the inflammation in the body. Sardine definitely worth adding to the diet, especially since it is perfect for toast or pasta.
6. Salmon
Salmon and other types of red fish deliver all the necessary substances for bones.Salmon is one of the main "suppliers" of vitamin D: 100 grams of the product contains 0.595 mg. Having eaten just one serving of this fish, cooked in your favorite way, you will give the body the necessary daily norm of the "sunny vitamin".A high content of useful omega-3 fatty acids will contribute not only to strengthening bones, but also improving the condition of the skin and hair.
7. Tuna
Continuing the fish theme, we can not fail to mention tuna. He, like salmon, is rich in vitamin D, which our bones need so much. It is not necessary to buy fresh or freshly frozen tuna - all useful minerals and trace elements can be found in canned fish.
8. Broccoli
A healthy and balanced diet always includes vegetables. Special benefits to our body are green vegetables. And speaking about the health and strength of bones, we can not but add broccoli to this list. This vegetable has a high level of calcium (47 mg per 100 grams) and vitamin K (101.6 μg per 100 grams). In a pair they will take care of the condition and the restoration of bones. Plus, broccoli will help to restore blood pressure and strengthen the immune system.
9. White beans
Another source of calcium, which helps strengthen bones. A cup of white beans contains 200 mg of calcium, as well as 126 mg of magnesium, which doubles the strength of bones. But white beans are known not only for their high calcium content, but also for the presence of coarse fibers that our body can not fully absorb. Swelling, they suck in all the harmful substances and remove them from the body.
10. Olive oil
And the last in our list, but not the last in value product, rich in calcium, is olive oil.Not so long ago, the Spanish researchers through experiment were able to find out that this oil can not only improve the health of the heart and brain, skin and hair condition and prevent cancer, but also reduce the risk of osteoporosis. According to the nutritionist, Professor Keith-Thomas Ayub of the Albert Einstein Medical College, olive oil can not completely replace calcium and vitamin D - only their combined consumption and constant exercise will help to ensure the health of bones.
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