It’s critical to take care of your bones when you’re young to avoid injury and osteoporosis later in life. Stronger bones can not only help you maintain proper posture, but they can also protect your vital organs from harm.
Calcium is a mineral that aids in the development of bone density and strength. Calcium-rich foods, such as dairy, and calcium supplements, have been offered to us since childhood to help strengthen our bones. The truth is that calcium isn’t the sole mineral necessary for strong bones. It just plays a little role. A variety of additional nutrients are also required to keep your bones healthy. These minerals work together to promote bone density and keep them healthy as you age. Other than calcium, there are five nutrients that are essential for building bone density.
Vitamin K deficiency has long been regarded as a risk factor for heart disease, diabetes, and cancer. Apart from these benefits, there is another incentive to include more vitamin K-rich foods in your diet: bone health. Vitamin K is required for the activation of a protein involved in blood clotting and calcium metabolism. It controls the amount of calcium deposited in the bones. Furthermore, vitamin K inhibits calcium buildup in soft tissues by activating a protein known as matrix GLA. The average daily vitamin K consumption for women is 122 mcg and for men is 138 mcg. Broccoli, spinach, cabbage, and lettuce are all good sources of vitamin K.
Vitamin D, widely known as the sunshine nutrient, is necessary for maintaining bone health and improving bone density. When our skin is exposed to sunshine, our bodies produce the fat-soluble vitamin by breaking down cholesterol deposited in our cells. Vitamin D aids in the absorption of calcium and the maintenance of an adequate level of the mineral in the bloodstream. When your blood calcium level is low, this vitamin begins to absorb calcium from the food you eat or pull it from your bones. For young people, the RDA for vitamin D is 600 international units (IU) per day, and for adults over 70, the RDA is 800 IU per day. Aside from sunlight, foods like okra, spinach, soybeans, and fish like sardines and salmon provide this mineral.
Protein is required for cell growth and regeneration, as most people are aware. Another key role of protein is to provide appropriate bone mass increase throughout growth and to maintain bone and muscle mass as we age. A high-protein diet has been shown in studies to boost bone mineral density and prevent bone loss. Protein makes up around half of the volume and one-third of the mass of bone. Protein intake can also help to minimise the risk of fractures and bone loss. Lentils, beans, meat, poultry, and dairy products are all good sources of complete protein, which meets the RDI of 0.8 grammes per kilogramme of body weight.
Magnesium is involved in approximately 300 chemical reactions in your body. Aside from that, it’s important for bone health because bone tissue contains roughly 60% of this mineral. According to several studies, those who consume more magnesium through their diet have higher bone mass density than those who consume less magnesium. As a result, magnesium is critical for strong bones and the prevention of osteoporosis. Magnesium intake should be 310–320 mg per day for persons aged 19–30 years, and 400–420 mg per day for those aged 31 and up. Magnesium intake can be raised in the diet by eating foods such as nuts, legumes, seeds, and whole grains.
According to a review study published in the journal Nutrients, vitamin C is also vital for preserving bone health. Vitamin C has been demonstrated to be advantageous for bone development, reabsorption, and osteoporosis prevention. The formation of collagen in the bone matrix is aided by vitamin C. It also scavenges free radicals that are bad for your bones. Vitamin C is also a potent antioxidant that can assist to strengthen the immune system. Vitamin C is found in foods like oranges, tomatoes, and other citrus fruits, and a common daily dosage varies from 500mg to 1000mg.
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