Strengthen bones Tips and some foods that help

Strengthen bones Tips and some foods that help

Strengthens bones What is the food that ?

Strengthening bones does not have a specific food, because bone strength depends on building strong bones since childhood and trying to maintain them for life.
But some nutrients, such as calcium and vitamin D.
May play a more prominent role in promoting bone health than others.
Calcium is important for the body to build strong bones and teeth
And maintain them with age, and it should noted that if the body does not get enough calcium.
It will take calcium from the bones to ensure health.

Vitamin D is also important for bone growth and health;
Because it required for calcium absorption and bone formation, its deficiency may increase the risk of rickets in children and adults.
Furthermore, protein required for bone development and growth.
Here are some of the foods you need to eat to keep your bones strong:

Foods that contain bone-building nutrients

  • Calcium-rich foods: As mentioned previously, calcium is one of the most important elements necessary for Strengthen bones.
    And it is recommended to get it from food,
    And not to use food supplements unless needed only and in low doses;
    This is because the body is able to absorb calcium in food better from food supplements;
    Among the good sources of calcium:
    Dairy products, some types of fish, oatmeal, other grains, tofu, and calcium-fortified foods; Ex: cereal and orange juice.
  • Zinc-rich foods: Zinc is one of the minerals that the body needs in small quantities.
    And it helps to build the mineral part of the bones.
    In addition to that it promotes the formation of bone cells, and reduces their breakage.
    A study published in The Journal of Nutrition in 2015 indicated that Zinc supplementation.
    For 4 weeks had a positive effect on Strengthen bones formation in females before puberty.
    Zinc can be obtained from beef, shrimp, oysters, spinach, flax seeds, and pumpkin seeds.
  • Magnesium-rich foods: Magnesium plays a key role in converting vitamin D into its active form.
    Which enhances calcium absorption.
    Green leafy vegetables, seeds, beans, whole grains, dark chocolate, nuts, avocados, yogurt
    And bananas are good sources of magnesium.
  • Omega-3-rich foods: A 2007 study published in Nutrition Journal indicated that omega-3 fatty acids may positively affect Strengthen bones metabolism by reducing a process known as bone resorption.
    Which causes bone metabolism.
    Bone fracture – in the presence of constant levels of bone formation.

The following are the most important sources of omega-3:

  1. Fish and seafood, particularly fatty cold-water fish such as salmon, mackerel, tuna, sardines, and herring.
    Nuts and seeds; Such as: chia seeds, flax seeds, and walnuts.
  2. Chia seeds, flax seeds, and walnuts are examples of nuts and seeds.
  3. Canola oil, flaxseed oil, and soybean oil are examples of vegetable oils.
  4. Some types of eggs, juices, milk, yogurt, infant formula, and soy drinks are fortified.

Other examples of Strengthen bones foods

Here are some other examples that can Strengthen bones:

  • Citrus fruits are high in vitamin C, which helps to prevent bone erosion.
    One grapefruit contains 88 mg of vitamin C, which is sufficient to meet the daily requirement.
    Drinking citrus juice may improve the state of antioxidants in the blood and Strengthen bones, according to a 2006 study published in Nutrition.
    But it should be noted that eating the whole fruit is more beneficial than drinking its juice.
  • Rhubarb: Rhubarb contains a high percentage of calcium.
    One cup of it contains 350 milligrams of calcium, and it is a good source of vitamin A and vitamin C, in addition to its low calorie content, but it is usually cooked with added sugar, which gives it more calories.
  • Figs: Figs contain a variety of vitamins and minerals that are required to strengthen bones.
    One cup of cooked figs contains 180 milligrams of calcium, as well as vitamin C and vitamin K.
    It should also noted that fresh figs are low in calories and high in dietary fiber, with two fresh figs containing 24 milligrams of calcium, making them an excellent choice for a healthy diet.
  • Kiwi: Kiwi is distinguished by high levels of magnesium and vitamin C.
    In addition to some calcium, vitamin A, and vitamin K.
    As a result of its sweet and delicious taste and low calorie content, it is an excellent choice for bone health.
  • Tomato juice contains a high concentration of vitamins and minerals.
    Magnesium, potassium, vitamin A, vitamin C, and a trace of calcium and vitamin K are all present.
    It should also be noted that fresh tomatoes are also good, but juice is higher in beneficial nutrients.
Strengthen bones Tips and some foods that help

Foods and drinks that may have an effect on bones

Some foods may negatively affect bones, and the consumption of some useful foods in very large quantities may cause bone problems, and we explain this as follows:

  1. Legumes prevent Strengthen bones
    Legumes contain good amounts of calcium, magnesium, dietary fiber
    And a number of other beneficial nutrients, but they contain substances called phytates.
    Which in turn interfere with the body’s ability to absorb calcium found in legumes.
    Noting that it is possible to reduce the presence of these substances by soaking the legumes in water for several hours before cooking them.
  2. Foods high in sodium:
    Eating foods that contain a lot of sodium causes the body to lose calcium, which may lead to bone loss.
    Sodium: You should read food labels, and make sure not to exceed 20% of the daily need for sodium
    Which is estimated at 2,300 milligrams.
  3. Soy products (when consumed in large amounts):
    Soy products, such as tofu, tempeh, edamame, and soy products.
    Contain a high amount of protein that helps build bones, but they also contain substances that may inhibit calcium absorption. They contain oxalates.
    Which bind with calcium and make it unavailable for absorption by the body.
    But it should be noted that these problems appear only when eating a lot of soy and not enough calcium.
    So if a person’s system is The diet contains a lot of soy.
    So make sure to get at least 1,000 milligrams of calcium per day.
  4. Large amounts of coffee and tea:
    Drinking more than three cups of coffee or tea per day interferes with calcium absorption.
    Which can lead to bone erosion.
  5. Soft drinks: Drinking more than 7 cans of cola per week reduces bone mineral density.
Strengthen bones Tips and some foods that help

Tips for maintaining bone health

In addition to what has already been mentioned in the article, here are some tips for maintaining bone health and strength:

  • Follow a balanced diet to Strengthen bones : by containing protein sources; such as meat, fish, eggs, seeds, and nuts, as well as fruits, vegetables, and carbohydrates;
    Such as: bread, rice, potatoes, rice, and pasta.
  • Quit smoking: The risk of osteoporosis increases the more cigarettes a person consumes.
    And therefore it recommended to reduce or quit smoking.
  • Maintain a healthy weight to Strengthen bones: Eating a strict diet and losing a lot of weight too quickly can increase the risk of osteoporosis.
    And the same is true for people who suffer from anorexia, and women who are excessively thin that has caused their periods to stop.
  • Doing strength exercises:
    It is recommended to start practicing one or two groups of exercises with a number of repetitions ranging between 10-12 repetitions, and then increase the intensity of the exercises over time.
  • Begin lifting weights: with other exercises; such as aerobic exercise;
    Such as: jogging, brisk walking, climbing, dancing, in addition to tennis and basketball.

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