3 excellent foods to strengthen the bones are caruru, prune and egg leaves because these foods are rich in calcium and vitamin D, essential for the maintenance of strong and healthy bones.
Regular consumption of foods rich in calcium and vitamin D is important for the development of children, pregnant women, menopausal women and the elderly, and is particularly indicated to prevent and treat osteoporosis.
In addition to these foods, there are also classics like milk, yogurt or cheese, and dark green leafy vegetables and fish like salmon.
1. Caruru
Caruru leaves are very rich in calcium and therefore are an indispensable food to maintain strong bone structure, avoiding cases of osteoporosis and frequent fractures. This aromatic herb, spicy flavor, can be added in different dishes like salads, typical dishes, pancakes, cakes and breads. See all its benefits here.
2. Prunes
This fruit, besides being very rich in calcium has chemical substances that prevent the natural resorption of the bone, avoiding the loss of density of the bone. To obtain these benefits one must eat 5 or 6 fruits, being an ideal option for dessert or at breakfast.
3. Egg
The egg is another key piece to keeping bones healthy as it contains vitamin D that helps calcium from food being used and absorbed by bones. That way, the recommended is to eat egg at least 3 times a week, preferably cooked or fried in water, to avoid increasing the amount of fat and cholesterol.
How to prepare a salad to strengthen bones
A good salad recipe for those who need to strengthen the bones is the salad with caruru, plum and cooked egg leaves. This recipe contains a good dose of calcium, vitamin D and protein, being a balanced meal, ideal for the hottest days of the year.
Ingredients
- Lettuce leaves
- Caruru leaves or spinach leaves
- Broccoli (uncooked)
- 1 prune minced
- 2 boiled eggs
- Herbs for spice
Method of preparation
Put all the ingredients in a salad bowl and season with aromatic herbs, such as oregano, basil and thyme, for example, or season with a mixture of olive oil and lemon drops.
Watch the video and see the fruits you should eat to strengthen the bones:
In addition to regular consumption of calcium-rich foods, it is important to practice some physical activity, such as walking, because exercise is essential to strengthen bones and keep them healthy. Another good strategy to strengthen the bones is to buy foods enriched with calcium or vitamin D, in these cases you can easily see in the food packaging the information that it is an enriched food.
See more examples of foods to strengthen bones:
- Foods rich in calcium without milk
- Feeding for osteoporosis
