Taking care of bones is very important at a certain age – you need to remember about it in order not to have big problems in the future. How to compose a diet that strengthens bones? What cannot be missing in it? We suggest some beneficial solutions
Osteoporosis – a deadly enemy of strong bones
Progress of osteoporosis is very destructive for the body. What is this disease? It refers to low bone mass and disorders that arise in the structure of the bones, which leads to brittleness and high breakability. It is not a natural consequence of aging, but a disease that can be prevented quite effectively. In addition to continuous physical activity, a well-chosen and healthy diet is of great importance in this regard. “Silent bone thief” appears primarily in people over 65 years of age. However, there are much earlier cases affecting even children or adolescents.
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What is good for the bones?
Susceptibility to Osteoporosis is genetic, sedentary lifestyle, use of stimulants or low accessibility of natural light contribute to it, but our diet is of great importance. What ingredients should we provide to our body to keep our bones healthy? The most important is of course calcium – it is assumed that our body stores as much as 99% of consumed calcium in the bones. No wonder that its supply is particularly important. Vitamin D supplementation is also recommended – regular sun exposure is very important in this case. Good results in the protection of bones will be obtained only when we provide them with an adequate amount of calcium and precisely vitamin D, which allows the absorption of this important component. Also important are
- vitamins A, C, vitamin B group,
- omega-3 polyunsaturated fatty acids.
What to avoid for strong bones?
A diet that is properly composed for your bones is one that avoids substances that are harmful to them. Too much animal products should be avoided. The body becomes acidified by them – calcium is then excreted with urine. Too much salt should not be consumed and stimulants should be avoided. Alcohol and drinks containing caffeine have a particularly negative effect
Radical weight loss is the enemy of healthy bones
Adequate nutrition provides our skeletal system with necessary products. Unfortunately, many radical diets completely ignore this aspect. Starvation promotes bone problems. Anorexia may contribute to osteoporosis in very young people.
Products that are worth choosing
What to eat to make our bones strong and healthy? First of all it is necessary to balance the diet properly already at a young age, so that the bone system receives a sufficient portion of necessary ingredients, especially calcium and the mentioned vitamin D. Which products are particularly recommended?
- dairy – an extremely important source of calcium for our body. This includes primarily milk, yogurt and kefir. It is recommended to have at least two glasses of dairy products in our diet every day;
- vegetable milks, figs, nuts, sesame seeds, and cabbage – these are a valuable source of calcium for those on a vegan diet, and a great supplement for those on a traditional diet;
- lean meats and legumes – they provide a substantial amount of protein for our bones; they are also a source of B vitamins
- vegetables and fruits – provide antioxidants which slow down aging
- oily sea fish – thanks to them we provide our body with omega-3 polyunsaturated fatty acids
- coarse-grained groats – a source of magnesium;
- potatoes, apricots, tomatoes – thanks to them we have potassium;
- eggs and seafood – important sources of zinc;
- green leafy vegetables – provide vitamin A.