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One of the healthiest regimes for the body is definitely the Mediterranean one. This diet underscores the importance of consuming plant-based foods such as fruits, vegetables, whole grains, legumes and nuts. In terms of fats, it is advisable to replace butter with healthy variants such as olive oil.
The benefits of this regimen for the organism are innumerable. One of them is bone health. A European study has found that following such a regimen for 12 months has a significant impact on the health of people affected by osteoporosis. According to researchers, thanks to this regimen, people have a lower level of bone density loss due to disease. Osteoporosis is a disease that increases the risk of fractures by reducing bone density and deteriorating bone structure.
Loss of Bone Density and the Mediterranean Diet
The one-year study analyzed data from 1,000 people aged 65 to 79. Participants were divided into two groups. One group consumed food according to the Mediterranean regime for 12 months, while the second group did not follow any specific regime. The study findings showed that the Mediterranean diet reduced the level of bone density loss in people affected by osteoporosis.
Proper Nutrition For Bones
Calcium is the main ingredient in healthy bones. Adults should take 1,000 to 1,200 mg per day. The following foods can supplement your daily calcium intake:
-Fruits and vegetables such as herbs, oranges and dried figs.
-Dairy products such as yogurt, cheese, milk.
-Milk of nuts, soy, rice and oats.
Legumes like beans and chickpeas.
-Dried fruits, seeds and cereals such as almonds, sesame seeds, nuts.
-Fish, mainly sardines.
-Vitamin D is beneficial for the absorption and metabolism of calcium.
90% of this vitamin is obtained through sun exposure while the rest through food. The foods richest in vitamin D are: salmon, mackerel, trout, eels, tuna, sardines, cod liver oil, mushrooms. Meanwhile, experts also recommend protein foods such as: eggs, dairy products, beef liver./ AgroWeb
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