Bone problems can be prevented with a diet which includes broccoli, sesame and bananas. These 3 foods are the biggest guardians of your bones and protect against osteoporosis.
In addition to this, physical exercise is a must. In the adolescence period, it is very important for young people to be physically active, as this encourages the growth and development of the bones.
We present three foods that possess the most necessary ingredients to grow healthy and strong bones.
Broccoli is Best Raw
Broccoli (Brassica oleracea) belongs to the family of green vegetables, and it provides a variety of minerals and proteins, and in particularly calcium.
It is best consumed in its raw state as a salad, but if you like it cooked then you can and also fry it in a little oil or boil it on steam, considering that the thermal treatment makes it lose its important ingredients.
The abundance of minerals, calcium, magnesium, potassium and iron, puts broccoli on the top of the charts of foods for the preservation of bone health, and health in general.
During preparation, broccoli should be cooked in boiling salted water for five to six minutes. In this way it preserves its most beneficial ingredients, as well as the crisp and nice taste.
Sesame and Yoghurt
Sesame (Sesamum indicum) is one of the most useful supplements against osteoporosis, while sesame oil is considered an extremely healthy oil, and is often used as a substitute for olive.
It contains large quantities of the extremely important calcium, manganese, copper, magnesium and selenium. For those who do not have enough calcium in their body, sesame is the right choice.
Just add a teaspoon of sesame seeds in 0.5 dl of yoghurt and leave it to stay overnight. In the morning, eat it on an empty stomach.
Eat Ripe Bananas
Bananas are not only a pleasure, but also a fruit packed with lots of nutrients that can effectively replace a complete meal. It is effective against osteoporosis because it is rich in minerals, potassium, manganese, magnesium, phosphorus, and folic acid.
Bananas also contain vitamins that are responsible for maintaining bone density. It is interesting that scientists insist on eating ripe, “spotted” bananas because the immature ones contain a protein, which according to research, counteracts the action of certain enzymes important for metabolic processes in the body, and consequently the processes that ensure the health and quality of the bones.
A big advantage is given to dried bananas, which improve your metabolism, and contain all the useful ingredients in a more concentrated form.