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Title : What Food Require For Strong Bones and Mussel
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What Food Require For Strong Bones and Mussel

What foods needed for strong bones and mussel

is essential at all stages of our lives have healthy and strong bones and to achieve this and avoid, as far as possible, diseases like osteoporosis, it is important to take care of food and include two essential nutrients, calcium and Both vitamin D help keep bones in optimum condition and ensure good growth. If you want to know what ingredients can be found in this article we propose a selection of the best foods for healthy and strong bones.

Milk and other dairy products like yogurt and cheese are, as we know, one of the main sources of calcium and are essential for healthy and strong bones. low-fat dairy products, which are healthier and offer the same or increased calcium intake the rest are preferred. daily consumption of 3-4 servings of dairy products is recommended, which can complement or supplement milk with yogurt and a few ounces of cheese. A product highly recommended today for lactose intolerant, soy milk is, although it does not contain much calcium, is very rich in vitamin D, essential for the body to absorb calcium and growth bones.


Among the blue fish, like finding some salmon, sardines and tuna are excellent for strengthening bones. Its rich content of vitamin D and omega 3 fatty acids makes it especially good for increasing bone mass as they increase calcium absorption in the body. They are very tasty and healthy food, so do not hesitate to include in your diet, you can take in different ways, either grilled, marinated or with salad, pasta, etc.

Another food that helps keeps bones strong are spinach. In fact, this dish of vegetables contributes about 25% of the recommended amount of calcium, and also allows us to benefit from its rich in fiber, iron and vitamin A. Similarly, other vegetables that are good for the care of our bones are broccoli, chard, turnip and cabbage.

Nuts such as hazelnuts and almonds are also a rich source of calcium. Besides being very good for bone strength, provide an important contribution of vitamin E, iron and protein in our body, so taking them without overdoing it a good choice for our health.

The egg yolk contains enough vitamin D and, being one of the foods more easily incorporate into our diet turns out to be an ingredient that we can use to promote bone density and strengthening bones.

Other ingredients that can be taken every day and we help you have healthy and strong bones are cereals such as oats and wheat. They are ideal to take with milk, yogurt or as a component of salads or other dishes.

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