I’m a nutritionist and this is something that’s always on my table to protect my bones.

osteoporosis is, according to Medline Plus“a condition in which bones become weaker and more likely to break,” is especially common in women after menopause. According to the Spanish Society of General Practitioners and Family Physicians, in Spain “2“2.6% of women and 6.8% of men over 50 years of age have osteoporosis.”

To prevent this, among other factors, it is important good nutrition, balanced and rich in nutrients. When you think about bonesCalcium is usually considered the main element that strengthens bone densityHowever, this is not always correct.

“Bones are mainly composed of a network proteins such as collagen, to which are attached minerals such as calcium, which give it strength and structure. To maintain healthy bones, it is important to eat both protein and from sources such as eggs, meat and fishlike calcium,” he explains to the Italian publication vanity fair Paolo Bianchini, nutritionist and author Bianchini method.

In fact, remember that dairy products have not been proven to necessarily help bone health: “Scientific studies have not shown a direct correlation between increasing milk consumption and reducing the risk of bone fractures. Asian countries, where little milk is present in the diet, have some of the lowest rates of osteoporosis. which shows that calcium is not the only determinant of bone health.

In this sense, Bianchini remembers that it is important to control the intake of salt and sugar in order to avoid the loss of calcium from the body, and also recommends consuming other foods, especially those rich in calcium, such as “eggs, fish and some aromatic herbs (such as basil, marjoram and thyme).”

It also focuses on balanced intake of mineral salts and good intake vitamin D promotes the absorption of calcium by the body, and also vitamins C and K2.

“Insufficient protein intake combined with vitamin D deficiency leads to loss of bone density. The most recent studies suggest increasing protein intake in older adults to 1.5 g/kg body weight to prevent bone loss, muscle mass, and bone loss. At the table it is preferable to eat meat, fish and eggs,” he clarifies.