They protect and strengthen the joints and fight the risk of fragility and fractures. Here's what to eat to have strong, healthy bones at all ages
In Italy, according to estimates by the Ministry of Health, about 5 million people suffer from osteoporosis, a predominantly female disease that can also affect men, which causes a reduction in the mineral content of the bones and which favors fragility and breakage. Among the factors that increase the risk of experiencing the disorder there is not only the advancing age that leads, after 50 years, to a natural weakening of the bone tissue, but also incorrect eating habits. For example, the abuse of alcohol and caffeine, which hinder the absorption of calcium, an essential mineral for maintaining strong bones. Preventing this disease is possible by including the right foods on the daily menus. Let's see with the help of the nutritionist Sonia Croci what they are and why they should be brought to the table.
What to eat
Bone health is also achieved at the table. To combat the risk of osteoporosis and counteract its fragility in daily menus, the foods rich in calcium must not be missing. «This mineral has a real protective effect on the joints. Excellent sources are not only milk, cheese and yogurt, but also sardines, sesame seeds, broccoli, walnuts, cabbage. To absorb it better it is necessary to avoid combining the foods that are rich with foods that contain oxalates such as spinach, whole grains, beets, beets in the same meal. Even the salt and the consumption of foods that contain high quantities should be limited: in addition to being harmful to health in general, it is the enemy of bone. Sodium (salt) hinders its absorption. Yes instead to foods rich in vitamin C such as kiwi and citrus fruits and to those containing vitamin D, such as egg yolk, butter, salmon and herring that facilitate their assimilation ".