Women and children suffer from weak bones and their constant exposure to fractures.Men also want to keep their bones strong for life.It is considered the most vulnerable group for weak bones and nerves are children, women and the elderly because children are not yet complete bone development, and women go through the stages of pregnancy and birth in which they lose A large amount of calcium is a result of feeding a child, so learn how to strengthen bones with foods, exercises and steps that we can talk to you.
How to strengthen bones with foods
The milk
Eat foods that contain high calcium, such as milk and cheese derivatives, because calcium helps to build muscle mass and strengthen the nerves, and the body needs a daily percentage of one cup of milk, and if you suffer from food allergies to these foods you can buy calcium pills on Body capsules, but these pills are taken after consulting a doctor
Eggs
Eating an egg a day protects your bones from injuries. This is because eggs help to increase calcium in the blood.
Fish
Fish contains omega-3 oil and a high percentage of calcium and vitamin D, and this percentage increases bone strengthening and nutrition of the body, you will find the benefits in sardines and salmon, and you need to eat 200 IU per day of vitamin D, and the person needs to 100 grams, which balances a slice Of fish a day.
Sun rays
Exposure to sunlight gives your skin vitamin D and nourishes it. Exposing vitamin D is important to avoid weak bones.
Leafy vegetables
Eating leafy vegetables that are high in vitamins D, A, and C are important for the health of the body and for strengthening bones, including spinach and lettuce.
Broccoli and cauliflower
Do you like broccoli? Broccoli, cauliflower and artichoke are foods and vegetables that are beneficial to skeletal health and to strengthen bones because they contain a high percentage of proteins and potassium useful in the treatment of weak bones and nerves.
Fruits
Fruits of all kinds contain high levels of vitamins important for bone health, including vitamin A, D, and C.
Nuts
Nuts are high in potassium at 632 milligrams per 100 grams of nuts, which helps to strengthen the bones and maintain their integrity, as well as high content of magnesium, which maintains the integrity of the skeleton and all bones of the body.
Citrus fruits
Eating citrus from juices or foods is equal in the same proportion of minerals and fiber important for bone health.These fruits contain vitamin C is important for bone health and to keep bones from diseases that affect them with age, such citrus kiwi, oranges, grapefruit and lemon.
Tips for strengthening bones
These tips, along with a diet high in vitamins, help strengthen bones, such as:
The milk
Eat foods that contain high calcium, such as milk and cheese derivatives, because calcium helps to build muscle mass and strengthen the nerves, and the body needs a daily percentage of one cup of milk, and if you suffer from food allergies to these foods you can buy calcium pills on Body capsules, but these pills are taken after consulting a doctor
Eggs
Eating an egg a day protects your bones from injuries. This is because eggs help to increase calcium in the blood.
Fish
Fish contains omega-3 oil and a high percentage of calcium and vitamin D, and this percentage increases bone strengthening and nutrition of the body, you will find the benefits in sardines and salmon, and you need to eat 200 IU per day of vitamin D, and the person needs to 100 grams, which balances a slice Of fish a day.
Sun rays
Exposure to sunlight gives your skin vitamin D and nourishes it. Exposing vitamin D is important to avoid weak bones.
Leafy vegetables
Eating leafy vegetables that are high in vitamins D, A, and C are important for the health of the body and for strengthening bones, including spinach and lettuce.
Broccoli and cauliflower
Do you like broccoli? Broccoli, cauliflower and artichoke are foods and vegetables that are beneficial to skeletal health and to strengthen bones because they contain a high percentage of proteins and potassium useful in the treatment of weak bones and nerves.
Fruits
Fruits of all kinds contain high levels of vitamins important for bone health, including vitamin A, D, and C.
Nuts
Nuts are high in potassium at 632 milligrams per 100 grams of nuts, which helps to strengthen the bones and maintain their integrity, as well as high content of magnesium, which maintains the integrity of the skeleton and all bones of the body.
Citrus fruits
Eating citrus from juices or foods is equal in the same proportion of minerals and fiber important for bone health.These fruits contain vitamin C is important for bone health and to keep bones from diseases that affect them with age, such citrus kiwi, oranges, grapefruit and lemon.
Tips for strengthening bones
These tips, along with a diet high in vitamins, help strengthen bones, such as:
- Exercise, exercise to stimulate blood circulation in the body and get rid of toxins in it, and exercise helps to strengthen bones
- Take supplements for vitamin D or calcium but under your doctor's supervision
- Stay away from smoking cigarettes and shisha and alcoholism
- Arrange the home bed for safety and do not fall, although the floors of the house equipped with a soft type of flooring “ceramic” be careful and be careful to dry water from the ground to prevent falling.
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