Food That Helps Promote Healthy Bones
Food That Helps Promote Healthy Bones:- Whether you have problems with weak bones or you just want to make sure that your bones stay strong, diet is crucial. This is true when you are young and still growing, when you are old and your bones are starting to deteriorate, or the time in between those two, when you can build up your bones. There are also exercises and supplements that can help with this, but I will only deal with the benefits that can be achieved from diet.
Vitamin D, Calcium, and Magnesium
When it comes to bones, there are two key nutrients that everyone should have daily; vitamin D (200mg) and calcium (1000mg). One day without will not harm you, but getting into bad habits might, so be disciplined with this. People over 50 years old should consult their doctor on what their needs are, as this increases, as you grow older.
The body is constantly removing calcium from our bones, and replacing them with new calcium – assuming that you are getting enough calcium in your diet. If you do not get enough calcium to replace the calcium taken from your bones, your body cannot produce it, so your bones begin to weaken. Vitamin D is important because it helps the body absorb calcium. Magnesium also does this, but if you do not have enough of either, you are not getting the full benefit from the calcium that you are taking, and if you are not taking enough calcium either, then the problem exacerbates. Consume three or more cups of caffeine (coffee or tea) and the problem gets even worse.
Magnesium, like vitamin D, helps in the process of absorbing and using calcium to build up the bones. It helps to assure strength and firmness of both bones and teeth. Together with the thyroid and parathyroid glands, magnesium stimulates the production of calcitonin, a hormone that preserves bones and regulates bone breakdown. Magnesium also works with vitamin D and is necessary for that vitamin to convert into an active form. A deficiency in magnesium can lead to vitamin D resistance, a syndrome that can lead to abnormal bone crystal formation.
One way you can get vitamin D is through the sun, but as you get older your skin absorbs less of this. Vitamin D can be found in milk, eggs, liver, orange juice (most is fortified with vitamin D), salmon, snapper, beef liver, pork, mackerel, trout, herring, tuna, halibut, and margarine. Without the calcium element, vitamin D does not do much good, so consider these two to be the same in terms of bone health. Calcium can be found in dairy products, of course, but also can be found in leafy greens, broccoli, edamame peas, bok choy, figs, oranges, sardines, salmon, okra, white beans, tofu, and almonds. Foods that are high in magnesium include spinach, swiss chard, squashes, mackerel, many types of beans, brown rice, avocadoes, yoghurt, bananas, figs, dark chocolate, pears, soy cheese, black-eyed peas, most nuts, Pollock and salmon.
One of the functions of bone is to provide a base (alkaline) to counter the acids in the body. When the other methods of dealing with the body’s acid are insignificant to the task, the bones are called upon, and depleted. Potassium, and to a lesser extent Magnesium, acts as a buffer to prevent this. Potassium salts are metabolized to create potassium bicarbonate, which neutralizes acids. Foods that are high in potassium include sweet potatoes, tomatoes, beet greens, white beans, yoghurt, clams, prunes, carrots, molasses, tuna, halibut, soybeans, winter squash, bananas, milk, and oranges.
Vitamin C suppresses osteoclasts (cells that destroy bone) and stimulates the production of osteoblasts (cells that build up bones). This reduces the chances of fracturing a bone. The current thinking is that 200mg of vitamin C is needed (much higher than the 75mg that is officially required). Foods that have Vitamin C include bell and chili peppers, citrus, tomatoes, peas, papayas, leafy greens, kiwis, broccolis, berries, cabbage, brussel sprouts, cauliflower, potatoes, sweet potatoes, bok choy, pineapple, avocadoes, persimmons.
The benefits of vitamin K are constantly being discovered, and it is clear that there is far more to this nutrient than blood clotting. Studies show that it helps improve bone density in osteoporosis patients, reducing fracture rates. It is believed that vitamins D and K work synergistically, each magnifying the benefits of the other. Vitamin K can be found in most leafy greens, broccoli, brussel sprouts, chili powder, basil, pickles, olive oil, dried prunes, blueberries, pears, peaches, figs, and currents.
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