The superfood with calcium and vitamin D that helps fight osteoporosis

A healthy eating it is closely linked to the achievement of physical and mental health benefits, especially as the years go by. Hence the importance of a thought superfoodwhich thanks to its vitamins and nutrients helps fight the osteoporosis.

Osteoporosis is a disease that causes bones become weak and brittleto such an extent that a fall or even a slight effort, such as bending over or coughing, can cause a fracture, summarized in Mayo Clinicworld leader in healthcare, research and education.

Fractures from this condition most often occur in the hip, wrist, or spine. And while they affect men and women of all races, white women, especially after menopause, are most at risk.

Data that reinforce this comparison may be supported by International Osteoporosis Foundation (FIO) statistics that indicate this one in three women over 50 can suffer a fracture throughout life, while in the men the ratio is one in five.

Risk factors for osteoporosis

This condition usually progresses silently, and the person may not be aware of their condition until a fracture occurs.

A bone mineral density test it’s the best way to monitor bone health, she explains MedlinePlus, US National Library of Medicine,

ingredients

• 10 figs

• Three cups of fresh milk

• A teaspoon of vanilla essence

• A quarter teaspoon of ground cinnamon.

mode of preparation

• Mix all the ingredients in the blender and it will be ready to consume.

ideal diet

With the aim of obtaining nutrients that tend to take care of bones, there are key products to incorporate into the diet, according to information from the health company sanitas.

• Dairy products: The consumption of milk and its derivatives is essential. Pay attention to high cholesterol.

• Seeds and Nuts: almonds, walnuts, sesame, hazelnuts and pistachios contain even more calcium than milk.

• Blue fish: salmon, mackerel, herring, tuna, sardines and sea trout with a few options. They have a high level of omega-3 fatty acids.

• Soy: This vegetable source of protein allows you to cut down on animal protein, especially red meat.

• Fruits and vegetables: Spinach, onion, garlic, sprouts, basil, coconuts, figs, apples, pears, mangoes, bananas, avocados and oats are foods rich in calcium.