Especially (Vitamin D+Calcium) It strengthens our bones, teeth and gums. Goat milk-cheese, buffalo milk-yogurt, chicken (organic), red meat, mushrooms, shellfish, fish (omega3), salmon, yellow wing, 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. Home yoghurt or probiotic yoghurt, cheese, ayran, kefir, butter, cold-pressed olive oil, mineral water, unsweetened tea, green tea, spicy and fruity teas, Turkish coffee, dark chocolate with 70%-80% cocoa content are among the foods that stop osteoporosis. , dried nuts (3-5 walnuts a day, raw unsalted almonds, raw unsalted hazelnuts, black grapes, black mulberry, black plum, blueberry), dried pulses (lentils, especially yellow lentils, beans, chickpeas, bulgur, black-eyed peas), spices (turmeric, ginger, nigella sativa, cinnamon, nutmeg, 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) , beets, basil, green beans, okra, red cabbage, bell pepper, lettuce , spinach, radish, mint, parsley, arugula, red onion, dill). These all-natural foods develop bones. Especially for breakfast, cheese, olives (15-20 per day), eggs (3-4 pieces) and 3-5 walnuts instead of bread are very important for a healthy eating plan. Drinking 10-15 glasses of water a day has proven to be beneficial for bones, teeth and gums, especially during a 1-hour walk in the morning. Apart from nutrients, regular sleep and exercise, a stress-free life, positive thinking and always being in good spirits increase the body’s resistance, as well as getting rid of all the pains and even diseases in the body, and we get a long life and a high quality old age. This not only prolongs our lifespan, but also increases professional success.
How Should We Eat?
We need to be fed with the right food groups.
Fruit, especially hard and juicy fruits (red and purple colors are more valuable).
Vegetables (red and purple colors are more valuable, green vegetables also have a very important effect).
Milk, yogurt and cheese.
Meat, eggs and fish.
Processed foods such as fast food sausage, salami, sausage and ready-made meatballs with additives should also be avoided.
As much as possible, we should be fed as 2, maximum 3 main meals (we should increase the portions in variety but reduce them in size).
Snacks between meals should be avoided as much as possible, if you are going to snack, hard and tooth-friendly foods should be preferred (such as yogurt, cheese, carrots, cucumbers, nuts, of course, paying attention to the size and number of pieces).
Acidic, fruit-flavored, cola and energy drinks should not be consumed.
Chewing gum, candy, and Turkish delight candies that stick to the teeth should be avoided.
Perhaps, if chewing is necessary, sugar-free gum, drop gum or xylitol chewing gum can be chewed to increase saliva flow and relieve jaw movements.
Teeth should be brushed at least twice a day, in the morning and after dinner, in accordance with the rules, and floss should be used once.
We should visit the dentist twice a year.