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Since you were a child, you have heard that you need to drink milk to grow, to have the strong bonesand it is partly true, but the approach is wrong because what you need from milk is not the product itself, but its components and, among them, the most famous is the football.
The truth is that calcium is not only found in dairy. In fact, there are foods, both of plant and animal origin, that contain a higher proportion of this mineral than cow’s milk itself, some of which are:
- Poppy seeds
The drawback that football is that, despite the fact that you make sure to introduce these foods into your diet, their contribution is quite low if you cannot absorb well and for this, there is a great ally: the sun and the famous vitamin D, which you produce yourself in your body.
But sometimes, even taking care of sun exposure and eating foods rich in vitamin D, you do not reach optimal levels and it is because this vitamin, like the footballneeds help to be absorbed, in this case it depends on the magnesium and of the vitamin K2.
The magnesium it helps both its absorption and its transport through the blood and helps activate it in the liver and kidneys.
But without a doubt, the protagonist regarding calcium is the vitamin K2since it is who allows calcium to be absorbed at the intestinal level, thanks to vitamin D, and to incorporate it (by activating the osteocalcina) in the bones and that it does not remain circulating in the blood or accumulate in the arteries.
They are all necessary! Although their names may seem somewhat technical, many everyday foods are rich in magnesium such as bananas or apricots, peaches and avocados, walnuts, peas and beans, or soybeans.
And, for their part, these are foods rich in vitamin K2: cheese, egg yolk, foods of animal origin such as chicken liver or chicken thighs, bacon, veal liver, dairy products, salmon or sauerkraut.
In addition to this, the National Institute of Osteoporosis and Bone Diseases explains that other fundamental pillars for the bone healthis to perform strength training.
A healthy musculoskeletal system is synonymous with Health. Bone, like any tissue, responds to stimuli, so the simple act of walking already slows down the bone loss associated with age, but it is not enough.
Therefore, the recommendation, as explained by Marcos Vázquez de Revolutionary Fitnessis that the more bone mass you develop during youth, the less risk you will have later.
Of course, it is never too late to start since strength training slows down bone deterioration at any age, as supported by this study carried out in menopausal women.
Those who included weight training and jumping jacks improved their bone density more than those who exercised without weights. The same occurred with men older than 45 years with osteopenia and osteoporosis.
On the contrary, despite the preconceived idea that people have about this, non-impact activities such as cycling or swimming have less benefits on bone mass.
Therefore, with a correct diet that is rich in calcium, solar exposition to guarantee optimal levels of vitamin D (which will be in charge of calcium absorption) and strength training or at least movement, you will ensure strong bones for longer.
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