These 4 beloved foods strengthen bones and protect against osteoporosis but only when consumed like this

Fragile bones and the risk of fractures even for minor trauma are the two elements that characterize the phenomenon of osteoporosis.
Advancing age and hormonal and physical changes contribute to the spread of this disease which involves low bone mineral density.

In general, after the age of 40, the risk of developing osteoporosis begins to increase. In some cases, this disorder can also take on rather worrying forms. Therefore, it is essential to adopt an adequate diet and a suitable lifestyle to remove the problem as much as possible.

The editorial team had already dealt with osteoporosis, suggesting these 9 foods with the highest content of vitamin D that save the heart and protect the bones.
On the other hand, there are many subjects who already suffer from joint pain but do not know the benefits of these foods to solve the problem.

As for prevention, essential to live better, it is important to know why these 4 beloved foods strengthen bones and protect against osteoporosis but only if consumed in this way.

The Ministry of Health also intervenes on the issue of food, quantity and possible incidence on diseases through guidelines for healthy nutrition.

The levels of Reference Intake of Nutrients and energy for the Italian population (LARN) suggest, instead, the most suitable portions to guarantee the protection of our body starting from the table.

These 4 beloved foods strengthen bones and protect against osteoporosis but only when consumed like this

So, almonds, for example, are very rich in calcium and potassium and help our bones stay healthy. The standard portion, according to scientists, is around 30 g.

To obtain good results, always according to national guidelines, you should consume a 200 g portion of vegetables per meal. An excellent source of nutrients that are very useful for bones are broccoli, not only rich in calcium but also in phosphorus, zinc and vitamins A, C and K.

Other delicious fruits rich in calcium are figs which also contain useful doses of potassium, magnesium and minerals.
All elements that benefit the bones.

Few people know that it is mainly dried figs that have a higher concentration of nutrients, as they are dehydrated fruits. National guidelines state that the standard portion of fresh fruit is 150 g while for dehydrated fruit 30 g is enough.

Finally, sesame seeds can also be useful to fill up on calcium, magnesium and zinc.
However, the presence of oxalates and phytates reduce the absorption of nutrients. Therefore, before consuming the sesame seeds it is recommended to let them soak for a few hours or toast them.