Build injury proof bones and prevent osteoporosis with these five nutrient-dense foods.

Devouring pork chops will help you build muscle, but it could also weaken your bones. In a recent study conducted, inveterate carnivores lost three times more bone minerals than people on a high protein diet who barely touched animal products. "Meat, milk and eggs are acidic, metabolizing them lowers your PH", to rebalance, your bones filter the storage of minerals such as calcium and magnesium.

That increases the risk of fractures and even possible osteoporosis in adult life. That said, you don't need to give up meat entirely. Simply accompany each meal of acid PH with minerals that strengthen the bone system. Our dietary recommendations below include five of the most popular foods for an active lifestyle, and the ingredients you should add to them to ensure your bones are getting the zinc and magnesium they need to always stay fracture proof.

As simple as that. No expensive supplements, just healthy, nutrient dense foods at every meal of the day.

To an omelette, add chard:

High-impact sports stress the bone system, so active men need to increase their daily bone-building calcium intake to one gram a day, "says sports nutritionist Becky Stevenson. Add 100g of Swiss chard to an ometette. with two eggs it will give you 5Uu mng of calcium in a single meal.

To a hamburger, add mushrooms:

Allinson found that 75 percent of the members of an English rugby team had vitamin D levels well below optimal. "This is worrying, since this nutrient helps generate calcitrol, the hormone responsible for the absorption of calcium." Wild mushrooms are one of the few rich sources of these nutrients.

To a steak, add spinach:

Popeye's favorite side dish is loaded with vitamin K. According to a study conducted at the University of Michigan, you need to activate bone-strengthening protein, osteocalcin. Two servings of spinach cover your recommended daily intake. While your steak is frying, steam the spinach until slightly wilted.

To the milk, add the cashew:

Get ready and make your own protein shake. Eating more zinc translates into more bone collagen, the building block of bones. Get your recommended daily intake of 5.5 mg by blending 25 cashews with 15 almonds, 200 ml of milk and a frozen banana.

To the chicken breast, add oatmeal:

"Magnesium controls hormones that can break down bone tissue," stop bone erosion with grains rich in magnesium. Bread a chicken breast by dipping it in beaten egg, then pass it through 100 g of oatmeal and bake it.