3 foods to add to your diet for healthy bones and teeth
3 foods to add to your diet for healthy bones and teeth
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For bones to be strong and healthy, experts say calcium and vitamin D need to be high in the diet. Calcium helps maintain bone growth and strength, as well as healthy tooth structure. And vitamin D improves calcium absorption.

These nutrients are important for our body not only at an early age, but throughout life. What foods are rich in calcium and vitamin D? How to use them correctly and what to look for when buying?

These questions were answered by experts of the Useful Program project (Inter channel) - nutritionists Olga Bezuglaya, food quality and safety expert Elena Sidorenko, gastroenterologist Natalya Kharchenko and food quality and safety expert Maria Yanchik.

Squid

  • Why are squids useful?

Squids have a positive effect on the endocrine system, improve vision, normalize blood pressure, form muscles and strengthen bones, since they contain the protein necessary for this. Also, their meat is rich in vitamins and minerals, in many respects squid is even healthier than fish.

Thus, phosphorus in squid plays an important role in the formation and maintenance of healthy bones and teeth. Magnesium is involved in bone development, muscle contraction, dental health, and the immune system. And vitamin C, which is present in squid, is simply irreplaceable for the health of bones, teeth and gums.

Squid
  • How to eat squid?

The consumption rate of squid for adults and children over 10 years old is 100-150 grams per day. This product can be gradually introduced into the diet of babies from 2 years old, provided that there is no allergy to seafood - with the calculation of 10 grams per day for each year of the child."

Squid can make many wonderful dishes: appetizers, salads, soups. You can cook them deep-fried, grilled, stew with vegetables. But do not cook squids for a long time, because of this they become tough.

  • How to choose squid?

When buying, pay attention that the squids are thick enough, with a firm white flesh and a slight marine smell. It is better to choose a dry-frozen product in a vacuum package. If squid is sold in briquettes, then with proper freezing, each carcass should be easily separated from the others. It is desirable that the weight of the ice glaze does not exceed 10% of the total weight of the squid. If the squid meat is yellow or lilac in color, most likely the squid was frozen again.

Soy

  • What is soy good for?

Soy is a complete protein product that contains all kinds of amino acids. It is she who is able to significantly strengthen bone tissue and speed up metabolism. The vitamins contained in this product act on the body as an elixir of youth, preventing premature aging.

And soy is also rich in macro- and microelements: beta-carotene, folic acid, potassium, calcium, phosphorus, magnesium and sodium. Due to the biological substances contained in it, cholesterol levels are reduced. And soy components work as antioxidants, which is the prevention of cancer.

Soy
  • How to use soy?

Soy helps to diversify the diet and enrich the body with valuable substances, however, eating only soy products, a person will still not be able to cover the daily protein intake.Therefore, the diet should also contain meat, fish and foods such as lentils, nuts and mushrooms.

Do not forget that soy meat contains a lot of vegetable fiber, which is why it is rather poorly absorbed in the body. That is why doctors do not recommend using soy for people with problems of the intestinal tract - with gastritis and peptic ulcer disease.

  • How to choose soybeans?

It is best to choose soybeans in transparent packaging or by weight in order to carefully examine the product. Good quality soybeans should be intact and free from damage or chipping. When choosing soy meat, make sure the chunks are whole. Soy milk packaging should contain only herbal ingredients. And high-quality tofu is milky in color.

Cottage cheese

  • How is cottage cheese useful?

Cottage cheese contains essential amino acids, is rich in vitamins A, P, E, B, B2, B6 and B12. It contains folic acid, calcium salts, iron, sodium, magnesium, copper, zinc, fluorine and phosphorus. Curd is essential for the growth and renewal of all body tissues, especially bone tissue. It is also useful for the functioning of the nervous system, cardiac activity and hematopoiesis.

Cottage cheese
  • How to use cottage cheese?

To get the maximum benefit for the body, it is recommended to consume cottage cheese after 13:00. In this case, it will serve not only as a source of protein, but also calcium and other nutrients. Low-fat cottage cheese is best used with sour cream. By the way, any cottage cheese cannot be combined with sweets and nuts; it is better to add dill, parsley or garlic to it. For children, the recommended daily rate of cottage cheese is 100-150 grams.

  • How to choose cottage cheese?

First of all, look at the product name and labeling. If you want to buy cottage cheese, then on the packaging look for the word "cottage cheese", and not "curd product" or "cottage cheese". The packaging itself must be airtight, and the curd must have a milky smell and a uniform consistency.

In addition, any deviation from white indicates tampering. And don't buy pasty cottage cheese, a product with a sour smell, or if it turns blue when iodine is added.

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