Bone health is of great importance to our bodies. Over the years, the risk of bone disease and bone loss has increased.
However, bone health is largely linked to our daily diet. The better and healthier we are, the stronger our bones will be. and greeted.
In today’s article, we will talk about nutrition, more precisely the foods that are important to us to maintain their health and their density, which is very important to our body.
Bone health food and minerals
Bones are the backbone of the body, which keeps it upright, so we need to take good care of their health. Poor density and osteoporosis are the most common consequences as life goes by.
Bone health with calcium
Calcium is the best and healthiest bone mineral. Many of us do not get enough calcium, especially girls in their teens and women over 50.
Calcium is one of the most important ingredients for building and maintaining bone health. When our body is deficient in calcium, the body uses it from bones and teeth, reducing its density.
The amount of calcium required depends on age. Here are the quantities needed by age;
- Teenagers – 1,300 milligrams a day
- Adults under 50 years old – 1,000 milligrams a day
- Woman over 50 years – 1,200 milligrams daily
- Men over 70 – 1,200 milligrams a day
Calcium is found in dairy products, green salads, soy milk, broccoli, and others. Some studies on calcium indicate a careful amount of use, as it can increase the risk of a heart attack.
It is much better when taken from products that are not milk products. For example, a cup of green dill leaves contains more calcium than a glass of milk.
Magnesium is great for bone health
A very important mineral that affects bone density and metabolism. Unfortunately, most of us do not use enough magnesium, although it is important for over 300 reactions in the body.
It regulates blood pressure. The best source of magnesium is milk, nuts, cereals, lettuce, seafood, and more. The amount needed per day is 300 to 400 milligrams, while people over 30 need a little more than that.
Vitamin K
Vitamin K is great for maintaining bone health by increasing calcium levels. This vitamin is best at reducing thrombosis. A major source of vitamin K is green salads and broccoli. Daily doses for women are 90, while about 120 micrograms.
Vitamin D
Vitamin D and magnesium are very important for good calcium absorption. With vitamin D, we help the body absorb calcium from food more easily, while magnesium helps convert vitamin D into the active form we need for calcium absorption.
Other than calcium, other important nutrients for bones are vitamins A, C, and K, as well as potassium and zinc.
In the following text read about the best foods for healthy and strong bones.
Beans
In general, all types of beans are extremely rich in calcium and magnesium, and in addition, they contain fats that prevent the body from using calcium.
This requires the beans to stand for several hours before cooking to reduce their amount and then cook in another. water.
Almonds also amazing bone health food
these nuts are rich in calcium, and potassium, and protein. One palm almond contains 75 mg of calcium.
Asparagus
Asparagus is an excellent nutrient for bone health. It contains calcium, magnesium, and vitamins A, K, and C.
Broccoli
Broccoli, like other similar vegetables (cauliflower and others), is high in calcium.
Brussels sprout
Brussels sprout very much has protein and is extremely rich in vitamins C and K, only one plate contains over 200% of the required daily dose of vitamin K, which is really great.
Fish
Canned fish, especially canned tuna and sardines are an excellent source of vitamin D and calcium.
Cheese
Cheese is very important in your daily diet because of their calcium intake.
Figs and kiwi
Figs are a good source of calcium, potassium, and magnesium. Whether eaten fresh or dry they contain the aforementioned healthy ingredients for our body.
Milk
Milk should certainly not be forgotten in our choice of healthier and stronger bones. Milk in particular, which is rich in vitamin D, is great for our bones.
Summary
In today’s article, we tried to learn about the benefits of having healthy and strong bones and how to preserve them. only healthy and strong bones, which are a prerequisite for an overall healthy body.
