Issues related with the bones (fractures and osteoporosis) are much more frequent as one grows older. A diet high in calcium and vitamin D helps absorb and fix the necessary calcium, improving the bone health and preventing or delaying the onset of these problems.
Adolescence is a stage of accelerated growth, with a significant increase in height and skeletal mass. During this stage, the consumption of calcium and vitamin D is of utmost importance to ensure the proper formation of the bones. It is recommended that the high calcium intake be maintained until age 20 to 25 to acquire good density and bone strength.
Foods high in calcium:
Milk, yogurt, cheese, soy, chickpea, broad beans, lentils, almonds, nuts, hazelnuts, pistachios, salmon, sardines in oil, chard, spinach.
Foods high in vitamin D:
Sardines, tuna, cheese, mushrooms, egg, milk and yogurt.
Other foods fortified with calcium or vitamin D:
Vegetable-based milk and cheese (soy, almond), some breakfast cereals and juices.
High consumption of calcium through foods does not provoke toxicity. This can only be provoked through nutritional supplements.
It's important to distribute the calcium dose throughout the day.
Jorge de Jesús Garza Flores
The stress of everyday tasks favors the rapid development of heart disease, diabetes, obesity, stroke and hypertension. To avoid this, it is important to reduce the intake of fried foods that are high in salt, as well as those that are high in uric acid and fats (of animal origin).
Fractioning the food into 3 main meals and adding green juice, with fruit in each, we will facilitate the absorption of vitamins and minerals; helping our body stay healthy.
Nutritionist Brenda Marell Salinas
The nopal is a food rich in antioxidants, and vitamins A and C; as well as in soluble vegetable fibers that give it a prebiotic effect. To take advantage of the nopal nutrients to the maximum, it is recommended not to cook it for more than 10 minutes as it loses its availability of vitamins. In addition, cactus fiber promotes greater growth and diversity of beneficial bacteria in the intestine.
It also decreases the increase in blood sugar levels because it is a low glycemic index food, so it is highly recommended in people with hyperglycemia or diabetes.
Nutritionist Jorge de Jesús Garza Flores
One of the most efficient ways to prevent cardiovascular disease is to maintain a diet high in fiber and Omega 3; plus it has a positive influence on body development.
To enrich your diet with these nutrients, whole grains are recommended, increasing consumption of vegetables and eat fish three times a week. Exercise for 30 minutes a day and good hydration help strengthen your heart and improve circulation.
Nutritionist Brenda Martell Salinas
This type of fat helps lower triglyceride and cholesterol levels in the blood; decreasing the risk of heart disease, serving as anticoagulants and anti-inflammatories.
Although Omega 3 fatty acids are essential for health, the body can only obtain them from certain types of foods; like tuna, sardines and salmon. Omega 3 can also be metabolized from plant foods such as walnuts, almonds, flaxseed, avocado and olive oil.
It is highly recommended to consume two servings of fish per week, use olive oil and frequently consume nuts and almonds.
Balanced nutrition begins by respecting the four main meals daily and the foods that should not be needed in these.
The breakfast must consist of, at least, a fruit, a dairy and a hydrate; like an integral bread with strawberry jam and a glass of milk.
Meanwhile, dinner or lunch should be composed of 50% vegetables, 25% carbohydrates and 25% protein. For example, a green salad with grilled chicken.