Bones are one of the most important components of the body. From an early age, bones are exploited and subjected to various stresses that can cause damage in the long run. But if your bones bear these strains well when you are young, as you age it becomes more and more important to prevent any trauma.
In fact, with age the bones tend to weaken and are therefore more delicate and easier to break. Still, proper nutrition can help keep them strong and sturdy.
Long live the bones with these three delicious, calcium-rich fish
The extracellular matrix of the bones is very rich in calcium phosphate, a mineral essential to support the well-being and remodeling of the bones. In fact, a calcium deficiency can have serious effects on bone health, and cause various problems, such as osteoporosis.
In fact, to keep bones strong it is essential to follow a diet rich in calcium and vitamin D, which is necessary for the absorption of calcium. Calcium is found in several foods, including fish and the three fish with the highest calcium content are:
- anchovies: they are the fish with the highest calcium content, with 230 mg per 100 grams. In addition, they are an excellent source of omega-3 and vitamin B-12, which are very good for the body;
- shrimp: like shrimp, they have 220 mg of calcium per 100 grams and are rich in vitamins B3 and B12;
- octopus: the third fish on the podium for calcium content is the octopus, which contains about 144 mg per 100 grams.
Some advices
With these three delicious and calcium-rich fish you will give your bones health and long life. Of course, just eating these fish isn’t enough, so here are some tips for keeping your bones strong and healthy:
a) do physical activity: in this way the bones will be strong and resistant and less prone to fracture;
b) reduce the consumption of coffee, alcohol and cigarettes: these bad habits, in fact, hinder the correct absorption of calcium.
c) integrate lean dairy products and nuts in the diet: these are other important sources of both calcium and vitamin D.
In conclusion, following a healthy lifestyle and integrating these three fish in the diet will keep the bones safe from any trauma.
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