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April 2024
Watch out! You can be one of the more than five million Mexican women who suffer from osteoporosis and still do not know it. According to the health sector, one in three women over 50 and at least one in eight men suffer from osteoporosis.
Characterized by the reduction of the strength of bone, the osteoporosis It is a chronic, degenerative and detectable disease, starting at age 45, through bone densitometry.
According to Mexican Association of Bone and Mineral Metabolism, If a woman is not treated during the climacteric, the loss of bone mass it accelerates, losing up to 5% per year.
"The risk is increased if the menopause occurs early, either naturally or due to a surgical extraction of the ovaries ", The specialists say. Therefore, it is essential that women with or without symptoms of menopause, receive appropriate treatment and determined by a specialist.
1. Cabbage 100 grams of this vegetable have 150 milligrams of calcium. The calcium containing cabbage is absorbed by our body more easily than other foods, since they do not contain oxalates, a substance that can prevent the assimilation of minerals
2. Chard. This popular vegetable has 51 milligrams of calcium per 100 grams and like other dark green vegetables are a good source of beta carotene, substance that will later be transformed into Vitamin A.
3. Onion. It contains 20 milligrams of calcium per 100 grams of onion, besides being a rich source of this mineral it also regularizes the stomach functions and stimulates the appetite.
4. Dry figs. This fruit delivers more calcium in its state dehydrated how fresh, this is how the dried fig provides 144 milligrams of calcium in 100 grams. It is recommended to be consumed during the growth stage of children.
5. Almonds. This product has 240 milligrams of calcium per 100 grams. Its contribution is so great that it can replace milk in subsistence allowance of people intolerant to lactose or vegans.
6. Walnuts This food contains 170 milligrams of calcium per 100 grams and like the other nuts help to promote the proper growth of the bones .
7. Soy . This vegetable is known in the world of vegetarians and vegans as a source of calcium that approximates what cow's milk delivers. The amount of calcium in soy is 102 milligrams per 100 grams of cooked soybeans.
8. Black beans. One cup of has up to 102 milligrams of calcium, they are also a good source of foods for people intolerant to lactose.
9. Lentils. This legume offers up to 51 milligrams of calcium per 100 grams, but also stands out as a great source of iron, proteins and fiber.
Caring for our body is the best long-term investment to have bones healthy and strong.