“After menopause, women become more vulnerable to osteoporosis. This is a condition where the bones begin to lose calcium and become thin and brittle. The bones are weakened in such a way that with the slightest blow or fall, we can suffer a fracture, especially of the hip, wrist and spine.”
Aside from age and genetics, the cause of osteoporosis can be a hormonal imbalance or poor absorption of nutrients. This is also partly due to low estrogen since one of the functions of this hormone is to preserve good bone density.
A good diet fortified with foods rich in calcium and a healthy lifestyle that includes regular exercises as well as avoiding smoking and drinking helps preserve bone quality.
It should be noted that apart from calcium, we need other nutrients like magnesium, zinc and vitamin D among others. Magnesium and vitamin D allow the correct absorption of calcium.
We must try to consume foods rich in calcium such as dairy, green leaves such as spinach and kale, sardines, almonds, figs, beans and small seeds such as chia and sesame seeds.
Sesame seeds are small but powerful in terms of their nutritional content. In a tablespoon of sesame seeds, we get 9 grams of calcium plus other minerals, such as copper, iron and manganese.
Here I share this recipe for Tahini Sauce, which is made from sesame seeds. It can be used in salads, wraps, and steamed vegetables. It is a good source of calcium and also protein and healthy fats, which we need for a good hormonal balance.
- 2/3 cup tahini
- 2 tablespoons lemon juice
- Zest of 1 lemon
- 1 clove garlic, crushed.
- Pinch of salt
- 4 tablespoons of water (or more)
Combine all ingredients except water in a bowl.
Add the water little by little until you get a homogeneous sauce.
Adjust the amount of water if you want it to be more liquid.
Store in the fridge for a maximum of 10 days.
Prepare a rich green leafy salad with your favorite cheese, some figs and a generous amount of tahini.
What other ideas can you come up with for the Tahini Sauce?
Ana Victoria Villar.
Aging. Body Health. Food and Nutrition. Healthy Recipes. Lifestyle. Menopause.