Your bones provide structural support and allow us to move. They shield your brain, heart, and other vital organs from harm. Your bones also store minerals like calcium and phosphorus, which help keep your bones strong and are released into the body when you need them for other purposes.
There are numerous things you can do to maintain the health and strength of your bones. Eating calcium and vitamin D-rich foods, getting enough exercise, and other good health behaviours all assist in keeping your bones healthy.
However, if you do not eat properly and get enough of the necessary activity, your bones can grow weak and even break. Broken bones can be painful and require surgery to heal. They can potentially have long-term health consequences. Therefore, incorporate these tips into your daily life to keep your bones healthy and strong.
Calcium
The body also requires calcium to form healthy bones as your body cannot produce calcium. The body only obtains the calcium it needs from its food or supplements.
If you don’t get enough calcium in your food or your body doesn’t absorb enough calcium, your bones can become weak or stop growing. This can lead to brittle, fragile bones that break readily, even if there is no accident or other damage. Adults require 700mg of calcium every day. A diversified and balanced diet should provide you with all the calcium you need.
Calcium-rich foods include:
- Dairy products
- Green leafy vegetables
- Fava beans
- Tofu
- Bread
Vitamin D
Vitamin D and calcium work hand in hand; your body requires vitamin D to absorb calcium from meals properly. When exposed to sunlight, your body creates vitamin D; however, too much sunlight exposes you to UV radiation, which can lead to skin cancer. This is why it is advised to obtain vitamin D from meals or supplements. Vitamin D can be found in:
- Milk
- Fatty fish
- Margarine
- Yolks of eggs
- Yogurts with added vitamins
Polyphenols
Polyphenols are antioxidants that may aid in the reduction of joint inflammation and the slowing of cartilage breakdown. They may also enhance bone strength and help the body fight infections, which may benefit rheumatoid arthritis patients who must take immunosuppressive medicines.
It can be found in:
- Green, black, oolong, and white teas
- Matcha green tea leaves
Vitamin C
Vitamin C, which has long been associated with scurvy, is a crucial nutrient for bone health. It is required for the formation of collagen in the bone matrix. It also scavenges free radicals, which are harmful to bone health.
Moreover, Vitamin C aids in the prevention of inflammatory arthritis and the maintenance of healthy joints. The important thing is to acquire the appropriate amount. And it should be not too much or too little. The recommended daily dose of vitamin C for women is 75 milligrams and for men 90 milligrams.
So, follow these tips to assist a bone bank for a healthier future.
