What you should eat to have healthy and strong bones
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Considerations to take into account
Cereals
A daily intake of 800 mg of calcium is suitable for women between 25 and 45 years and between 10 and 25 years may require 200 mg a day to achieve peak bone mass. However, it is important to keep in mind that a high calcium intake of more than 1200 mg per day can prevent calcium loss in women over 45 years and men over 65.
It is also essential that you consume other nutrients such as vitamin C, lactose and vitamin D, which together with other foods rich in calcium may favor the assimilation of this mineral by the body. Some foods that have vitamins C and D are butter, citrus fruits, whole dairy, green leafy vegetables, red vegetables, fish liver, and so on.
Breakfasts and snacks would have to contain cereals with whole milk plus a glass of orange juice. You could also opt for fruit smoothies with milk, toast with cheese and cereal bars enriched with calcium. Salmon, canned sardines, and prawns, among other fish, are the most recommended.
Among the fruits and vegetables, you prefer mandarins, oranges, pumpkin, and broccoli, and do not forget to ingest legumes, beans, and sesame seeds. On the other hand, it avoids the tobacco, the caffeine, and the alcohol.
Walk
We recommend reading: Walking to protect and recover bones
In addition to following a balanced diet, I advise you to walk every day for 45 minutes, to practice cycling 30 minutes at least four times a week, to carry out resistance and load exercises, three to seven times a week, and two balance and postural exercises or more times per day.
