Why is it important to maintain bone health? Which Foods Strengthen Bones?

The bones and joints, which form the basic structure of the body, succumb with age. With advancing age, problems such as osteoporosis (bone loss), joint calcification (osteoarthritis) are common.

The first thing to do to keep bones healthy is proper nutrition. In order for the bones to have a solid structure, they must first of all be exposed to sunlight and fed with foods rich in vitamin D, calcium and minerals.

Which foods should be consumed for healthy bones?

Sunlight is essential for strong bones. Sunlight is very important for vitamin D. Another essential ingredient for strong bones is calcium and secondarily phosphorus. Calcium in dairy products, soybeans, peanuts, walnuts, almonds, cabbage, broccoli, green leafy vegetables, fish, dried fruits, dried legumes; Phosphorus is mainly found in aquatic products, chicken and dairy products. One of the main roles of vitamin D is to maintain bone health. Vitamin D has a stimulating effect on cells responsible for the absorption of calcium from the digestive system and for bone formation. Vitamin D is prominent in foods such as fish, eggs, soy milk, potatoes, milk and dairy products, and mushrooms.

When vitamin C, which increases the production of collagen, one of the building blocks of bones, is not taken in sufficient amounts, the bones become unstable. Vitamin C is concentrated in foods such as citrus fruits, kiwis, strawberries, green peppers, tomatoes, cauliflower and bell peppers. Vitamin K is involved in the activation of compounds involved in bone mineralization. Vitamin K is abundant in olive oil, green vegetables, spinach, okra, broccoli, turnip, beetroot and green tea. Bone resorption develops in vitamin B12 deficiency, which is very important for bone quality and development. Vitamin B 12 is most abundant in red meat, eggs and dairy products. Potassium, which plays an important role in maintaining the alkaline balance of both the body and bones, plays a role in the long-term retention of calcium in the body. It is concentrated in seafood, potatoes, bananas. Vitamin A has also been shown to contribute significantly to bone development. Omega-3 and 6 are abundant in fish, flaxseed, walnuts and dark green leafy vegetables and aid the absorption of calcium.

Why is it important to maintain bone health?

With age, bones deprived of necessary reinforcements lose their strength and become brittle.

Which Foods Strengthen Bones?

Dairy Products, Soybeans, Peanuts, Walnuts, Almonds, Cabbage, Broccoli, Fish, Dried Fruits, Legumes, Lentils, Seafood, Chicken, Citrus Fruits, Kiwi, Figs, Strawberries, Tomatoes, Cauliflower, Peppers, Olive Oil, Green Vegetables, Spinach, Okra, broccoli, turnip, beetroot, green tea, red meat, egg, banana.

What foods should we avoid for bone health?

Salt and excess protein can cause calcium loss and lead to osteoporosis. Smoking, alcohol, stressful or sedentary life should be avoided, caffeine and tea should not be consumed excessively. Acidic and GMO products should also be carefully avoided.

Suggestions for osteoporosis?

Sports or exercise should be done, a lot of water should be consumed, and heavy metal poisoning and toxicity should be consciously combated.

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