Blows, excessive exercise, overloads or injuries can generate bone discomfort or joint pain.

To avoid them, the US National Library of Medicine recommends consuming enough calcium and vitamin D in the diet.

The body needs soccer to keep bones dense and strong. Otherwise, a study conducted by the National University of Colombia indicates that inadequate consumption is related to decreased bone density and a high fracture rate.

On the other hand, the vitamin D helps the body absorb calcium. That’s why including these micronutrients in your diet is important because they can help maintain bone health and reduce your risk of developing disease.

What foods contain calcium?

• Milk, yoghurt and cheese.
• Some canned goods, such as sardines and salmon with bones.
• Some vegetables, such as cabbage, broccoli, and Chinese cabbage (bok choi).
• Certain beverages, such as fruit juices and soy and almond milk, as well as some brands of tofu and ready-to-eat cereals.
• While most grain products (breads, pastas, and unfortified ready-to-eat cereals) aren’t high in calcium, they do provide significant amounts of this mineral because of how often people consume them.

What foods contain vitamin D?

• Fatty fish, such as trout, salmon, tuna and mackerel, as well as fish liver oils.
• Bovine liver, egg yolk and cheese.
• mushrooms

​You can get it vitamin D in three ways: when the skin is exposed to sunlight, by eating certain foods and through supplements.​

However, it is always advisable to have personalized advice from a health specialist.