As if all this was not enough, the latest research suggests that olive oil strengthens bones, writes on page shape.com. A team of Spanish researchers examined 127 men aged 55 to 80 years. Those who ate a Mediterranean diet enriched with olive oil, showed a high level of osteocalcin in the blood, known markers of healthy bones, were transmitted to "The Independent reports."
"Entering olive oil is associated with the prevention of osteoporosis in experimental models and in vitro," said lead study author Dr. Jose Manuel Fernendes-Real and continued: "This is the first study to demonstrate that randomly olive oil keeps the bones and the blood markers ".
Earlier studies have shown that olive oil helps prevent osteoporosis because the disease affects the small Mediterranean country as opposed to the rest of Europe.
We love olive oil and additional information does not mean that it needs to drink instead of water, but it should definitely enter as much in their daily diet. "Olive oil does not reimburse the calcium and vitamin D," says Dr. Thomas Ajub Kit, Professor at the Faculty of Medicine "Albert Einstein." "But if the diet include all three, with a regular body exercise, you're on your way to healthy bones," he adds.
However, olive oil, milk and dairy products are not the only thing that keeps you strong bones. Here are some foods that are associated with the strengthening of bones.
First Soy. Soy foods are rich in protein, but not milk them so you can increase your intake of calcium, even though you are not tolerant to lactose. The average adult daily requirements of about 1000 milligrams of this essential nutrient. Half a measuring cup calcium fortified tofu contains about 25 percent of it. Cup of soybeans contains 261 milligrams of calcium plus 108 milligrams of magnesium.
Second Oily fish. Milk, cheese, yogurt and tofu will not help much with a daily dose of vitamin D, which helps the body to absorb calcium. Most people day to about 600 international units (IU) of vitamin D. Smaller servings of salmon contains nearly 450 IU, tin of sardines has 178 IU of a tin of tuna about 70 IU.
3rd Bananas. This tropical fruit is known as a goldmine of potassium, but are not able to see him often on the lists for healthy bones. However, 422 milligrams of potassium by the average amount of fruit is not that we should ignore.
4th Potatoes. Studies have shown that a diet rich in potassium can be compensated by a lack of calcium absorption typical Western diet. The average adult needs about 4,700 milligrams of potassium a day. One sweet potato with the skin on, medium size, has 542 milligrams, and white medium potato with the skin on has 751 milligrams of potassium.
5th Almonds. Nuts are similar to olive oil, rich in unsaturated fats and typical Mediterranean diet. A handful of almonds can contain up to 80 milligrams of calcium and 80 milligrams of magnesium, which is also very important in strengthening the bones. The average adult needs 300-400 milligrams a day.
