If you do not want to be victim of osteoporosis you should strengthen your bones.
Fractures are typical for elderly people whose bone density is low. It is known that this type of trauma they hide risk for their lives.
According to statistics, 90-95% of women over the age of 55, suffered a fall and fracture, have a shortage of vitamin D. It is believed that sufficient vitamin intake reduced by 50% risk of falls in older people and 30% risk of fractures.
The recommendations of experts is that people over age 60 should receive vitamin D daily – and a drop in half a day, or 3 drops of two days.
Malnutrition can affect bone health, especially when the diet is low in calcium.
Calcium is an essential part of bone mineral is important for muscles, nerves and other cells of the body.
To have strong bones, every man mature in age there is a need of eating at least one pot of yoghurt or 100 g white cheese per day, which contain enough calcium. In adults the dose is doubled – two pots of yoghurt or 200 g of cheese. If dairy products do not get every day of calcium should be administered by tablets.
The recommended daily intake of calcium for premenopausal women is 1000 mg for postmenopausal women – 1300 mg for men 19 to 65 years – 1000 mg for men over 65 – 1300 mg for adolescents 10 to 18 . – 1300 mg.
Which foods are rich in calcium:
* Milk (250ml) – contains 297 mg calcium;
* Yogurt (150g) – 243 mg;
* Cheddar cheese cheddar (’40) – 296 mg;
* Tofu (100 grams) – 510 mg;
* Kale (112 g) – 168 mg;
* Figs (4/220 d) – 506 mg;
* Sardines (in oil, 100 g / 4 fish) – 500 mg;
* Peeled orange – 75 mg;
* Almonds (26 g/12 purposes) – 62 mg;
* Broccoli (112 g) – 45 mg.
Vitamin K is also involved in building bone. According to research deficiency causes low bone density.
Researchers calculated that women who take 110 micrograms of vitamin K daily reduces the risk of bone fractures by 30%, and daily consumption of green leafy salad vegetables reduces the risk by half.
In addition to lettuce, salads, vitamin K is contained in: broccoli, cabbage Brussels sprout, parsley and most commonly used cooking oils.