Start your journey to stronger bones with key nutrients and vitamin D. it is always better to build a bone structure in early stages of life but if you could not do so, you may also help yourself by adopting following tips to make your bones stronger and healthier as you age.
Consume plenty of calcium-rich diet – The health and strength of our bones mainly depend on calcium. Calcium is not made in our body, so it has to be consumed through foods. If your intake of calcium is not enough to maintain your body functions, then calcium gets removed from the bones where it is stored. Due to this, bones grow weaker and fragile with time and it may lead to osteoporosis. Milk, Yogurt, Cheese, other dairy products, Kale, Broccoli, Chinese cabbage, Green leafy vegetables, Sardines, Salmons, Tofu, Bread, Pasta, grains, calcium-fortified cereals, fruits, and juices are a dietary source of calcium. Some foods like sodas and carbonated beverages should be avoided as they make harder for the body to absorb calcium.
Adequate Vitamin D intake – Vitamin D plays a crucial role in growth and maintenance of healthy bones. It regulates minerals, calcium, and phosphorus (important for bone health) absorption by our body from the food we eat. To increase bone density in postmenopausal women, a combination of calcium and vitamin D intake is essentially required. It also fights with the disorders of the soft bones (osteomalacia) and fragile bones (osteoporosis). Food sources of vitamin D are Salmon, Sardine, Egg yolk, Shrimp, Fortified Milk, Cereals, Yogurt, Spinach, Mushrooms, Orange juice. It is hard to get enough vitamin D through food alone. So a 10 minutes exposure a day of midday is very beneficial as our body produces vitamin D naturally on direct exposure to sunlight.
Magnesium – Magnesium is essential for stronger and firm bones as it supports astounding arrangement of biochemical reactions. Our body absorbs calcium with the help of magnesium and it assists its metabolism. It stimulates thyroid’s production of calcitonin, which acts as a bone-preserving hormone. It also regulates parathyroid hormone, which in turn regulates bone to break down in numerous ways. Magnesium deficiency may lead to a syndrome known as vitamin D resistance. The enzyme Alkaline-phosphate required to form new calcium crystals also requires magnesium for activation. So even mild deficiency of magnesium may result in osteoporosis. Top 10 magnesium-rich foods are Spinach, Chard, Pumpkin seeds, Yogurt, Almonds, Black beans, Avocado, Figs, Dark chocolate, and Banana.
B Vitamin – B vitamin especially vitamin B1, B2, B6, B9, and B12 are also involved in the bone health in addition to calcium and vitamin D. several reviews on B vitamins has shown that B9 (folate) and B12 (cobalamin) are cofactors for the enzymes assisting in remethylation of homocysteine metabolism. Other vitamins B (B1, B2, B3, and B6) have other roles in bone physiology too. Deficiency in B vitamin leads to hip fractures and osteoporosis. However, clinical trials conducted to date do not support this. Its food source are Beef, Wild Salmon, Tuna, Turkey breast, Eggs, Bananas, Avocados, Oats, Kidney beans, Potatoes, Spinach, Almonds, and Milk.
Eat moderate quantity of protein – Protein intake affects bone mass depending upon a number of factors like calcium intake, weight loss, acid-balance of diet, protein source and level of protein in the diet. It makes up approximately 50% of the volume of bone and one-third of its mass. Public health experts have suggested a higher protein intake than the current one, considering the rapid rise in osteoporosis and sarcopenia. Many of the collagen fragments released during proteolysis cannot be reutilized to build new bone matrix. So protein is required to be supplied in the daily diet for bone maintenance. Dietary protein beneficial to bone health is Eggs, Milk, Yogurt, Fish and other seafood, Soya, Pistachio Nuts, Pork, Chicken, and Turkey.
Include vitamin C in your diet – Vitamin C plays a pivotal role in constant renewing and maintaining healthy bones.
It promotes higher bone mass and lowers fracture risks by overpowering osteoclasts (bone-destroying cells) and escalating the production of osteoblasts (bone-building cells). To fulfill the requirement of vitamin C, eat plenty of common staples like Oranges, Tangerines, Pineapples, Cantaloupe, Broccoli, Cauliflower, Kiwi, Dark leafy greens, Berries, Tomatoes, Papaya and many more citrus fruits.
With a well-balanced nutritious diet, regular exercise and an adequate sun exposure, you can keep your bones in impeccable condition. Keep your bones healthily young as you grow older and persist to be a sporty, adventurous and a carefree stroller.