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| BONE FRACTURE |
PREVENT BONE FRACTURE.
A glass of kefir or 30 grams of hard cheese contains an excellent serving of calcium. Moreover, the absence of lactose in dairy products does not affect the content of this useful trace element in them.
Sardines
Another delicious source of calcium is sardines (sprats). Only 100 grams of fish contains up to 300 grams of calcium.
Vegetables
You will be surprised, but calcium is also found in many vegetables:
- Chinese cabbage,
- lettuce iceberg
- white cabbage,
- turnip
- celery.
Vitamins
An additional intake of calcium in the form of tablets or as part of a dietary supplement is possible only as directed by your doctor. It is believed that calcium intake of more than 2000 mg per day can lead to the formation of kidney stones.
Soya products
Half a glass of tofu cheese contains up to 861 mg of calcium and special substances - isoflavones, which also help strengthen bones, acting by analogy with female sex hormones - estrogen. Therefore, soy products are recommended for use in postmenopausal women.
Salmon
Salmon, like all fatty fish, is rich in calcium, vitamin D, omega-3 fatty acids, which contributes to better absorption of calcium by bones.
Give up salt
Salt leaches calcium from bones, which settle in the kidneys and promote stone growth. Therefore, pickled vegetables and canned vegetables should be excluded from your diet. Do not use salt when cooking.
Nuts and seeds
Walnuts and flaxseed contain omega-3 fatty acids and proteins, while peanuts and almonds contain potassium. This trace element protects bones and kidneys.
Physical exercise
To strengthen the bones, their good blood supply and nutrition, you need to do exercises at least 2-3 times a week, move more, dance or do yoga.
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