Hi everyone today I’m going to share with you an interesting fact about some unique foods for healthy bones for your health. Most of peoples are suffering from the defiance of calcium and vitamins for bone health, Now a days it is a main problem for us.
So here why is eating healthy important i want tell you how to increase bone health and i can tell you from my experience calcium rich foods list and today I’m going to share with you exact foods with full of vitamins for strong bones so let’s have a look..!
Food for Healthy Bones
Making bones health is very important. Minerals are incorporated into the bones in childhood, adolescence and early adulthood. At age 30, bone mass is maximized.
If there is not enough bone mass during this period or if bone loss occurs later, there is an increased risk of fragile bones that are easily brittle.
Fortunately, many nutritional and lifestyle habits help build and maintain strong bones over time. There are 9 natural ways to make healthy bones.
1. Eat a lot of vegetables for Healthy Bones
They are one of the best sources of vitamin C to stimulate the production of bone-forming cells. Some studies also suggest that the antioxidant effects of vitamin C can protect bone cells from damage. healthy food for bones Vegetables also appear to increase bone mineral density, also known as bone density.
Bone density is a measure of the amount of calcium and other minerals found in bone. osteopenia (low bone mass) and osteoporosis (brittle bone) are characterized by low bone density.
Best Food for healthy bones the high intake of green and yellow vegetables is associated with increased bone mineralization during childhood and the maintenance of bone mass in young adults.
It has been shown that eating a lot of vegetables helps the elderly. In a study of women aged 50 or older, women who ate the most onions had a 20% lower risk of osteoporosis, and women ate the least.
One of the major risk factors for osteoporosis in elderly patients is increased bone turnover or new bone formation and cleavage processes.
In a three-month study, women who ingested more than nine plants with high levels of antioxidants for broccoli, cabbage, parsley, or bone protection decreased bone turnover.
A high intake of vegetables has been shown to help maintain healthy bones in childhood and to protect the bone mineral density of young adults and older women.
2. Performing strength & weight bearing exercise
Participation in certain types of exercise helps to build and maintain strong bones. one of the best types of activity for bone health is the promotion of new bone formation with weight bearing or high intensity exercise.
Studies of children, including type 1 diabetes, have shown that this type of activity increases the amount of bone produced during maximal bone growth.
It can also be very useful for preventing bone loss in the elderly. studies of older men and women with weight bearing exercise have shown bone mineral density, increased bone strength and bone size, as well as decreased bone turnover and inflammatory markers.
However, in one study, bone density was not improved in the elderly with the highest weight bearing exercise for nine months. Strength training exercises are not beneficial for increasing muscle mass.
It also helps prevent bone loss in young and older women, including women with osteoporosis, osteopenia, or breast cancer.
A study of men with low bone mass found that both resistance and weight bearing exercise increase bone mineral density in many areas of the body, but resistance only affects the hips.
Weight bearing and resistance exercise training can increase bone formation during bone growth and protect bone health in the elderly, including those with low bone density.
3. Food for Healthy Bones you need to Add Sufficient Protein Intake
Sufficient protein intake is important for healthy bones. In fact, about 50% of the bones are made of protein. Researchers have reported that low protein intake can reduce calcium absorption and affect the rate of bone formation and collapse.
However, the high protein diet has caused the problem of calcium escaping from the bones to prevent the increase in acidity in the blood. nonetheless, studies have shown that for people who consume up to 100 grams of protein a day,
Food for the healthy bones you need to add the balance of vegetable foods and adequate calcium intake. indeed, research has shown that older women have higher bone mineral density when consuming large amounts of protein.
In a large-scale study of over 14,400 postmenopausal women over a six-year period, the risk of biceps fractures was low and bone density in the hip, spine, and body was significantly higher when protein intake was high. in addition, a protein calorie-rich diet can help conserve bone mass in weight loss.
In a one-year study, women who consume 86 grams of protein daily on a calorie-restricted diet lost less bone mass in their arms, spine, buttocks, and legs than women who consumed 60 grams of protein a day. low protein intake can lead to bone loss, and high protein intake can protect against bone aging and weight loss.
4. Food for Healthy Bones High calcium intake throughout the day
Calcium is the most important minerals for bone health and is a major mineral found in bones. since old bone cells are constantly degraded and replaced with new bone cells, it is important to consume calcium daily to protect bone structure and strength.
For most people, RDI for calcium is 1,000 mg per day, but teenagers need 1,300 mg and older women need 1,200 mg. Healthy food for bones however, the amount of calcium that the body actually absorbs can vary greatly.
Interestingly, eating a meal with more than 500 mg of calcium absorbs a much smaller amount than the body consumes less. therefore, it is best to increase your daily calcium intake. Include one calcium intake each time you eat. it is also best to consume calcium in food rather than as a supplement.
A recent 10-year study of 1,567 people found that people who took calcium supplements had a 22% higher risk of heart disease, although the risk of heart disease was reduced due to high calcium intake in food.
Calcium is a major mineral found in bones and should be eaten every day to protect the health of bones. Absorption is optimized when calcium intake is spread throughout the day.
5. Get Plenty of Vitamin D and Vitamin K for Bone
Vitamin D and vitamin K are very important for making strong bones. Vitamin D plays a number of roles in healthy bones, including helping the body to absorb calcium.
It is recommended to maintain a blood level of at least 30 ng / ml (75 nmol / l) to protect against osteopenia, osteoporosis and other bone diseases.
Indeed, studies have shown that children and adults with low levels of vitamin D have low bone mineral density and the risk of osteoporosis. unfortunately, vitamin D deficiency is very common and affects about one billion people worldwide.
Excessive vitamin D can be consumed through food such as sun-exposed or fatty fish, liver and cheese. However, to maintain optimal levels, you should supplement 2,000 IU of vitamin D daily.
Vitamin K2 maintains bone health by modifying osteocalcin, a protein involved in bone formation. This modification allows osteocalcin to bind to minerals in the bone and prevents loss of calcium from the bone.
Awesome Food for Health Bones the two most common forms of vitamin K2 are MK-4 and MK-7. MK-4 is present in small amounts in the liver, eggs and meat. MK-7 is included in fermented foods such as cheese, kimchi, and soy products called natto.
In a small study of healthy young women, it was found that MK-7 supplements increased serum vitamin K2 levels compared to MK-4.
Nonetheless, other studies have shown that supplementing vitamin K2 can increase bone density and increase bone density in children and menopausal women.
In a study of women aged 50-65 years, those taking MK-4 maintained bone mineral density, whereas those in placebo had a significant decrease in BMD after 12 months.
However, another 12-month study found no significant difference in bone loss between women who ingested natto and those who did not. Eating adequate amounts of vitamin D and K2 in foods or supplements can help protect your bones.
6. Avoid very low calorie diets.
It is not a good idea to drop too little calories. in addition to slowing metabolism, causing hunger, and reducing muscle mass, it can be harmful to your bones.
Research suggests that eating less than 1,000 calories per day may lower bone mass in normal weight, overweight or obesity. in one study, obese women who consumed 925 calories per day for 4 months had a significant decrease in their hip and thigh bone mineral density, regardless of resistance.
To create and maintain strong bones, follow a balanced diet that provides at least 1,200 calories daily. It should contain plenty of vitamins and minerals rich in protein and food to support bone health.
New Updates of food for healthy bones a diet that provides too little calories has been shown to reduce bone mineral density when combined with resistance exercise. keep your bones healthy by eating a balanced diet of over 1,200 calories daily.
7. Consider taking collagen supplements
Although there is not much research on the subject yet, early evidence suggests that collagen supplements can help protect bone health. collagen is the main protein found in bone. It includes glycine, proline and lysine, amino acids that help build bones, muscles, ligaments and other tissues.
Collagen hydrolysates originate from animal bones and are commonly known as gelatin. It has been used to relieve joint pain for many years. most studies have looked at the effects of collagen on joint conditions such as arthritis, but have also shown a beneficial effect on bone health.
A 24-week study found that the combination of collagen and hormone calcitonin significantly reduced the signs of collagen degradation in postmenopausal women with osteoporosis. there is new evidence that collagen supplements can help reduce collagen destruction and maintain bone health.
8. Maintain a stable and healthy weight
In addition to eating nutritious food, maintaining a healthy weight can support the health of your bones. For example, weight loss decreases the risk of bone loss and increases the risk of osteoporosis.
This is especially true of postmenopausal women who have lost estrogen’s bone-protecting effect. indeed, low body weight is a major contributor to bone loss and bone loss in this age group.
On the other hand, studies have shown that overweight can damage bone quality and increase fracture risk. weight loss typically results in some bone loss but is usually less pronounced than normal weight individuals if they are obese.
Overall, losing weight and recovering repeatedly is particularly harmful to the health of the bones and seems to lose a lot of weight in a short time. a recent study suggests that weight loss does not reverse bone loss, so weight loss and weight gain can cause periodic bone loss if repeated.
It is best to protect your bones health by keeping your weight slightly above normal weight or by maintaining normal weight. too thin or too heavy can negatively affect bone health. moreover, maintaining a stable weight rather than repeatedly missing and recovering can help preserve bone density.
9. Including many foods with magnesium and zinc
Calcium is not the only mineral important for bone health. Several other things also work, including magnesium and zinc. magnesium plays an important role in converting vitamin D into an active form that promotes calcium absorption.
Observational studies on more than 73,000 women show that people who consume 400 mg of magnesium a day tend to have bone densities 2-3% higher than women who consume half of this amount daily.
Food for Healthy Bones magnesium is found in small quantities in most foods, but there are some excellent food sources. Supplementing magnesium, citrate or carbonate glycine may be beneficial.
Zinc requires a trace of trace minerals. It helps to make mineral parts of bones. Zinc also promotes the formation of osteogenic cells and prevents excessive bone destruction.
Studies have shown that zinc supplements support the maintenance of bone density in children and the maintenance of bone density in older adults. good sources of zinc include beef, shrimp, spinach, flaxseed, oysters and pumpkin seeds.
Magnesium and zinc play an important role in achieving maximum bone mineral density during childhood and maintaining bone mineral density during aging.
Bone health is important at every stage. however, having strong bones is a tendency for people to take for granted that people do not develop symptoms until bone loss progresses.
Fortunately, there are many nutritional and lifestyle habits that help build and maintain strong bones and are too early to start.