Home / Healthy Eating  / Superfoods and bone health

Superfoods and bone health

Superalimentos e saúde dos ossos

There are macro and micro nutrients that are essential for healthy bone maintenance. They can prevent pathologies that may develop with growing age. Women, risk group from their 50’s, are most affected as following menopause their bone density diminishes.

This phase of a woman’s life entails special needs for some nutrients. For example, women of fertile age, the RDA of calcium is 800mg per day, in premenopausal age it goes up to 1000mg per day, and it can reach 1200mg per day during menopause, without hormone replacement therapy

Vitamin D is needed to absorb calcium, which can be obtained through the skin, when we expose ourselves to the sun, or through food, especially eggs and fish oils, among others. Zinc and magnesium are also needed so that calcium and vitamin D can be absorbed. These are found in whole grains, nuts, beans, fruits and various vegetables.

Prevention and treatment

Prevention is always more effective than treatment, because it is easier to avoid losing bone density than to restore it once it is lost.

Prevention is more and more within our reach. The adoption of a healthy lifestyle becomes determinant in this matter.

  • No smoking
  • Avoid too much alcohol
  • Avoid caffeine
  • Balanced diet
  • Physical exercise

Superfoods and Bones

Scientific data show that:

  • Vitamin C – contributes to the normal formation of collagen and to the normal functioning of blood vessels, bones and cartilage;

    Calcium – Is needed for the maintenance of normal bones;

    And phosphorus, zinc, magnesium, manganese, proteins and vitamins D and K contribute to the maintenance of normal bones.

    Those are the superfoods that can help us preventing loss of bone density:

  •  Wheatgrass: is rich in glycosaminoglycans (GAG), which are the building blocks of lubricating synovial fluid found in the joints. They have anti-inflammatory properties and relieve rheumatic pains and arthritis.

How to take it: on an empty stomach. add ½ cup of apple juice 2 to 3 tsp of wheatgrass and few drops of lemon juice. 

  • Maca: has a high content of vitamins and minerals, alkaloids, and plant sterols especially important for women during menopause: they combat osteoporosis and balance hormone levels in the body, reducing hot flashes, anxiety and sexual dysfunction

How to take it: add 2 to 3 tsp to juices, smoothies, yoghurts, energy balls/ bars.

  • Baobab – it’s a fruit that has a high content of vitamin C, calcium and magnesium.

How to take it: add 1 to 2 tsp to juices, smoothies, yoghurts, energy balls/ bars.

  • Moringa – the powder obtained through its very nutritious leaves: high in calcium, magnesium and vitamin C

How to take it: add 1 tsp to juices, smoothies, yoghurts, energy balls/ bars.