Especially (Vitamin D+Calcium)strengthens our bones, teeth and gums. Goat milk-cheese, buffalo milk-yoghurt, chicken (organic), red meat, mushrooms, shellfish, fish (omega3), salmon, yellowfin, anchovy are very nutritious in terms of vitamin D.
In the noon sun ( UV) 15 min. Sunbathing is very beneficial for our bones, teeth and gums. Foods that stop osteoporosis include home-made yoghurt or probiotic yoghurt, cheese, ayran, kefir, butter, cold-pressed olive oil, mineral water, unsweetened tea, green tea, spicy and fruity teas, Turkish coffee, and dark chocolates with 70%-80% cocoa content. , dried nuts (3-5 walnuts a day, raw unsalted almonds, raw unsalted hazelnuts, black grapes, black mulberries, black plums, blueberries), dried legumes (lentils, especially yellow lentils, beans, chickpeas, bulgur, black-eyed peas), spices. (turmeric, ginger, black cumin, cinnamon, coconut, red pepper, black pepper, green pepper, sumac, quinoa and chia), fresh fruits, (especially summer fruits such as cherries, strawberries, black grapes, apricots, peaches, yellow melons) , watermelon, banana, black plum, red pepper, tomato, green pepper, carrot), winter fruits (apple, orange, tangerine, pomegranate, kiwi, grapefruit), vegetables (purslane, kale, broccoli, tomato, celery, celery stalk). , beet, basil, green beans, okra, red cabbage, bell pepper, lettuce, spinach, radish, mint, parsley, arugula, red onion, dill).
These completely natural foods improve bones. Especially cheese, olives (15-20 per day), eggs (3-4 pieces) and 3-5 walnuts instead of bread, which are consumed for breakfast, are very important for a healthy nutrition plan. It has been proven that drinking 10-15 glasses of water a day, especially a 1-hour walk in the morning, is beneficial for bones, teeth and gums.
Apart from nutrients, regular sleep and exercise, thinking positively along with a stress-free life and always being in good spirits. As it increases body resistance, we get rid of all pain and even diseases in the body, and achieve a long life and a quality old age. This not only extends our life but also increases professional success.
How Should We Eat?
We should eat the right food groups.
Grain bread.
Fruit, especially fruit rt and juicy fruits (red and purple colored ones are more valuable).
Vegetables (red and purple colored ones are more valuable, green vegetables also have a very important effect).
Milk, yoghurt and cheese. .
Meat, eggs and fish.
Processed foods such as fast food style sausages, salami, sausages and ready-made meatballs with additives should be avoided as much as possible.
As much as possible. We should eat 2 at most 3 main meals (we should increase the portions in variety but reduce them in size).
Snacking between meals should be avoided as much as possible, and if you are going to snack, hard and tooth-friendly foods should be preferred (yoghurt, cheese, carrots, cucumber). , such as nuts, of course, paying attention to the size and number of pieces).
Acidic, fruit-flavored, cola and energy drinks should not be consumed.
Gum, candy and Turkish delight-type confectionery that stick to the teeth should be avoided.
Perhaps, if necessary, sugar-free gum, mastic gum or xylitol gum can be chewed to increase saliva flow and relax jaw movements.
At least twice a day, in the morning and in the evening, after meals, in accordance with the rules. Teeth should be brushed and flossed once.
We should go to the dentist for check-ups twice a year.
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