These foods are the best to avoid osteoporosis and have solid bones

Bones are not static tissues: they are in perpetual renewal Throughout life and they can weaken with age or mineral and vitamin deficiencies. And degraded or less dense bone are more subject to bone diseases like theosteoporosis or the Bone fragility fractures. The solidity of the bones depends, for many, what we eat, even more in seniorsthen to have good bone health, Some minerals are essential. Here are the foods to favor.

Cheese

“Pleasure” food but not that, cheeses are excellent calcium sources, an essential mineral for bone health, particularly Those with hard like the Parmesan (1.2g per 100g, or 0.4g per portion), theemmental (0.3g per portion), the county (0.3g per portion), the tomme and the mimolette (0.25g per portion). Morbier, Cantal and Beaufort are also well provided. They also contain a good content in vitamin D, zinc and potassiumsignificant trace elements for the solidity of the bones. “”Food intake in calcium and vitamin D are important factors to maximize the bone mass peak. They also help to maintain The quality of the bone throughout life“, Ensures Inserm.

Sardines

Fatty fish with lots of virtuessardines (oil) are excellent sources of phosphorus (490 mg per 100g), from potassium (397 mg per 100g) of calcium (382 mg per 100g), from vitamin D (2.33µg per 100g) and Vitamin K (2.6 µg per 100g). Its composition makes it an essential food to maintain good bone health. “Vitamin K has benefits on bone health and contributes to a Better bone calcification and therefore a Limitation of fracture risk And this, thanks to the activation of a key protein in bone calcification: osteocalcine “, Dr. Corinne Chicheportiche-Ayache, a nutritionist doctor, told us.

Game meat

Protein -rich foods like Low -offs and game meats (pheasant, partridge, pigeon) are well provided in phosphorus, an essential mineral element for framework. With calcium, It is one of the main components of the bones and teeth. However, you should not eat too much game: the health authorities recommend eating it maximum A portion (150g) per week and the advised handles women of childbearing age and children to consume wild game meat, to reduce the risk of lead intoxication.

Sesame seeds

Sesame seeds have a very interesting mineral profile: they are rich in calcium (140 mg for a 15g portion, or 4 teaspoons) And magnesium (50 mg for a portion), two minerals which actively participate in the mineralization and the solidity of the bones. Sesame seeds are eaten dotted on salads or soups, or as a ingredients to make breads, crackers, quiches or tahini in houmous

Cresson

Cresson is a leaf vegetable very rich in Vitamin K (It is believed that it contains the most: 250 µg/100g)which contributes to good bone health. In addition, its richness in calcium (120 mg per 100g) effectively contributes to strengthening bones. It is consumed raw in winter salad for example, in garnish in a sandwich or chopped in a vinaigrette. But also cooked, in a soup or puree mixed with potatoes.

Milk

Vegetable milks and drinks are good sources in calcium. The best are sheep’s milk (475 mg for 250 ml, a cup) and the soybean drink (Enriched with calcium) with 300 ml for 250 ml. Regarding cow’s milk, it is the skimmed milk which contains the most calcium (305 mg per cup).

► Following the fracture of a bone because of osteoporosisthe body needs more protein than usual To rebuild itself, prevents the International Foundation for Osteoporosis (IOF) which recommends that the elderly consume between 1.0 and 1.2 grams of protein per kilogram of body weight. This represents 25 to 50 % more protein Compared to the needs of adults aged 18 to 65. Protein food sources are meat, fish, dairy products, eggs, soy -based foods and some vegetarian meat substitutes, legumes, nutswhole grains, and, to some extent, vegetables.

► Several types of diets or foods could be unfavorable to bone health and are to be avoided as for example: the so -called “western” regime unbalanced, Characterized by excessive consumption of red meat, refined foods, sugars and processed foods; vegan diets and, to a lesser extent, vegetarians are associated with increased fracture risks and reduced bone mineral densities; Restrictive regimes intended to lose weight are also to be avoided in individuals who are not in a situation of overweight or obesity