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Such unpleasant symptoms as aching pain in the joints and fragility of bones appear not only in older people, but also in those who do not follow their diet. To avoid this, Edition “With Taste” made a list of foods that are better to eat on a regular basis from a young age.
Over the past 10 years, American doctors have studied all the possible causes of softening of bone tissue, the development of osteoporosis and the syndrome of senile asthenia. For strong bones and the prevention of their diseases, doctors recommend eating more protein. However, it turned out that bone health greatly influenced by the use of fruits and berries. Well, in the article below we understand what fruits should be leaned on this summer.
Bone health: why you need to eat berries and fruits
Harvard scientists have noted the 3 most beneficial foods for bones. But first, we propose to understand the features of the sweet gifts of nature. If you dig deeper, it turns out that many vegetables are actually fruits. Take only beans, corn, sweet peppers, peas, eggplant or pumpkin – all these are flowering plants, which in their composition are more like fruits than vegetables.
But today we do not delve into botanical nuances, but consider how it is customary to share fresh fruits in gastronomy. There are 6 subcategories in total:
Subtropical. These include almost all citrus fruits (orange, lemon, grapefruit, mandarin, persimmon, pomegranate and fig). They are extremely rich in potassium, folic acid and vitamin C. In combination, all this not only protects us from colds, but also synthesizes collagen. This protein strengthens bones and also reduces the risk of cracks and fractures. Collagen-containing preparations are often used for inflammation and pain in the joints. And only the regular use of citrus fruits makes our bones strong and our joints more mobile.
tropical fruits (kiwi, pineapple, papaya, banana, mango). These are sources of the same trace elements and vitamins as the previous group. However, manganese can be added to this list, which is extremely useful for bone strength, the nervous system, and the thyroid gland.
stone fruits (cherry, cherry, peach, plum). Eating 100g of these foods each day will provide your body with a regular supply of beta-carotene, potassium and vitamin C at the most optimal doses.
pome fruits (pear, quince, apple, mountain ash) also contain enough vitamin C and potassium. These fruits contain a lot of fiber, which, in turn, contributes to improved absorption of calcium and magnesium.
Melon and watermelon useful due to the presence in them of a large amount of sodium, iron, vitamins A, C and PP. According to experts, these fruits contain a lot of antioxidants and silicon, which are simply necessary for the hardness and mobility of our bones.
Berries (blueberries, cranberries, grapes, strawberries, blackberries, raspberries). The beneficial properties of berries are not limited to shock doses of minerals, vitamins and fibers. This is literally fuel for the calm work of our nervous system and healthy well-being in general.
3 foods for bone health
Next, we will figure out what healthy berries and fruits can be found without any problems on market stalls and store shelves and what you should pay attention to first of all. The most important fruits for our external attractiveness, bone health and the body as a whole are:
Apple
This product is extremely rich in flavonoids, which are excellent for supporting the health of our bones. Daily consumption of even one apple significantly reduces risk of developing osteoporosis, breast cancer, diabetes and asthma. The fruit also reduces the amount of “bad” cholesterol, while increasing the level of “good”. Believe me, at a more mature age, your cardiovascular system will thank you for every fruit you eat.
Blackberry
Blackberries are a simple, affordable, and delicious source of calcium. Did you know that just 100 g of blackberries will cover 21% of the daily calcium requirement? Dark blue fruits are often used in the treatment of kidney, intestinal and gastric diseases. Also, the berry is extremely useful. with joint diseases and diabetes. Add these cute fruits to fruit salads, breakfast cereals, cottage cheese or just eat them fresh.
Dried apricots
When it comes to calcium-rich fruits, dried apricot is at the forefront. 50 g of dried apricots provides our body with 14% of the daily recommended amount of calcium, which is about 1000 mg. Orange dried fruit is low in glucose, making it a great snack for people with diabetes. After just a week of eating dried apricots, your bone health will improve significantly. Quality dried apricots contain enough phosphorus, calcium and magnesium to prevent frailty syndrome.
Bone Health Foods Not Recommended
The health and strength of bones is adversely affected by a sedentary lifestyle and a monotonous diet. In addition, you should avoid the following products:
fatty dairy products
canned food, boiled sausages
animal fat
smoked meat and fish products
wheat flour in large quantities
And remember that frozen fruits are just as healthy their recent counterparts. Fruits lose their nutrients from the moment they are picked. And the time from the garden to the washed fruits in the plate can stretch up to a week. Proper freezing after picking will help you retain most of their nutritional value. And here how to freeze berries for the wintercan be read in the following article.
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Contents
Bone health: fruits and berries that restore flexibility
Such unpleasant symptoms as aching pain in the joints and fragility of bones appear not only in older people, but also in those who do not follow their diet. To avoid this, Edition “With Taste” made a list of foods that are better to eat on a regular basis from a young age.
Over the past 10 years, American doctors have studied all the possible causes of softening of bone tissue, the development of osteoporosis and the syndrome of senile asthenia. For strong bones and the prevention of their diseases, doctors recommend eating more protein. However, it turned out that bone health greatly influenced by the use of fruits and berries. Well, in the article below we understand what fruits should be leaned on this summer.
Bone health: why you need to eat berries and fruits
Harvard scientists have noted the 3 most beneficial foods for bones. But first, we propose to understand the features of the sweet gifts of nature. If you dig deeper, it turns out that many vegetables are actually fruits. Take only beans, corn, sweet peppers, peas, eggplant or pumpkin – all these are flowering plants, which in their composition are more like fruits than vegetables.
But today we do not delve into botanical nuances, but consider how it is customary to share fresh fruits in gastronomy. There are 6 subcategories in total:
- Subtropical. These include almost all citrus fruits (orange, lemon, grapefruit, mandarin, persimmon, pomegranate and fig). They are extremely rich in potassium, folic acid and vitamin C. In combination, all this not only protects us from colds, but also synthesizes collagen. This protein strengthens bones and also reduces the risk of cracks and fractures. Collagen-containing preparations are often used for inflammation and pain in the joints. And only the regular use of citrus fruits makes our bones strong and our joints more mobile.
- tropical fruits (kiwi, pineapple, papaya, banana, mango). These are sources of the same trace elements and vitamins as the previous group. However, manganese can be added to this list, which is extremely useful for bone strength, the nervous system, and the thyroid gland.
- stone fruits (cherry, cherry, peach, plum). Eating 100g of these foods each day will provide your body with a regular supply of beta-carotene, potassium and vitamin C at the most optimal doses.
- pome fruits (pear, quince, apple, mountain ash) also contain enough vitamin C and potassium. These fruits contain a lot of fiber, which, in turn, contributes to improved absorption of calcium and magnesium.
- Melon and watermelon useful due to the presence in them of a large amount of sodium, iron, vitamins A, C and PP. According to experts, these fruits contain a lot of antioxidants and silicon, which are simply necessary for the hardness and mobility of our bones.
- Berries (blueberries, cranberries, grapes, strawberries, blackberries, raspberries). The beneficial properties of berries are not limited to shock doses of minerals, vitamins and fibers. This is literally fuel for the calm work of our nervous system and healthy well-being in general.
3 foods for bone health
Next, we will figure out what healthy berries and fruits can be found without any problems on market stalls and store shelves and what you should pay attention to first of all. The most important fruits for our external attractiveness, bone health and the body as a whole are:
Apple
This product is extremely rich in flavonoids, which are excellent for supporting the health of our bones. Daily consumption of even one apple significantly reduces risk of developing osteoporosis, breast cancer, diabetes and asthma. The fruit also reduces the amount of “bad” cholesterol, while increasing the level of “good”. Believe me, at a more mature age, your cardiovascular system will thank you for every fruit you eat.
Blackberry
Blackberries are a simple, affordable, and delicious source of calcium. Did you know that just 100 g of blackberries will cover 21% of the daily calcium requirement? Dark blue fruits are often used in the treatment of kidney, intestinal and gastric diseases. Also, the berry is extremely useful. with joint diseases and diabetes. Add these cute fruits to fruit salads, breakfast cereals, cottage cheese or just eat them fresh.
Dried apricots
When it comes to calcium-rich fruits, dried apricot is at the forefront. 50 g of dried apricots provides our body with 14% of the daily recommended amount of calcium, which is about 1000 mg. Orange dried fruit is low in glucose, making it a great snack for people with diabetes. After just a week of eating dried apricots, your bone health will improve significantly. Quality dried apricots contain enough phosphorus, calcium and magnesium to prevent frailty syndrome.
Bone Health Foods Not Recommended
The health and strength of bones is adversely affected by a sedentary lifestyle and a monotonous diet. In addition, you should avoid the following products:
- fatty dairy products
- canned food, boiled sausages
- animal fat
- smoked meat and fish products
- wheat flour in large quantities
And remember that frozen fruits are just as healthy their recent counterparts. Fruits lose their nutrients from the moment they are picked. And the time from the garden to the washed fruits in the plate can stretch up to a week. Proper freezing after picking will help you retain most of their nutritional value. And here how to freeze berries for the wintercan be read in the following article.