How to “eat” strong bones: foods for a strong skeleton

Bones – this is a passive part of the musculoskeletal system, which is responsible for holding internal organs and muscles, and also allows a person to move in space. Thus, the skeleton is involved in the performance of supporting, motor, spring and protective functions. It is important to understand that the bone consists of water, as well as organic and inorganic substances (with the organic component of the bone predominating), which ensures its elasticity and elasticity. The ratio of various substances in the bones varies depending on age, nutrition, the characteristics of the body, etc. In order for strong bones to remain strong until old age, it is necessary to support them with nutrients and loads by all means.

Strong Bones – the result of proper nutrition

Along with bad habits, hormonal imbalance, diseases of the gastrointestinal tract and thyroid gland, etc., improper nutrition in combination with the natural aging of the body can lead to the development of osteoporosis – a disease characterized by decreased bone density and an increased risk of fractures, including those resulting in disability and death.

Food – although not the only, but a very significant factor influencing the strength of the bones.

Strong bones require the following substances:

• calcium;
• vitamin D;
• vitamin K;
• potassium;
• magnesium;
• vitamin C;
• collagen.

And below is a list of foods that can provide the nutrition needed for strong bones.

1. The darker the green, the better

Calcium is found not only in dairy products, but also in many vegetables. For example, one cup of turnip greens contains about 200 mg of calcium (about 20% of the daily value). In addition, dark green – an excellent source of vitamin K, which contributes to the reduction of the risk of osteoporosis.

2. Sweet Potato

Magnesium and potassium are needed to maintain vitamin D balance and neutralize acid in the body (may cause calcium to be leached from bones), respectively. The sweet potato contains both of these minerals.

3. Citrus and Berries

Citrus fruits are rich in vitamin C, which prevents loss of bone density. One pink grapefruit – this is about 91 mg of vitamin C, which is enough for the body for the whole day. In addition, vitamin C can be found in rose hips, sea buckthorn, currants, bell peppers, blueberries, etc.

4. Fig

Figs are very important for strong bones: they are rich in calcium, potassium and magnesium, which are very necessary for the skeleton. At the same time, the fruit does not have to be fresh – dried is also suitable.

5. Fatty fish

Vitamin D and omega-3 fatty acids make oily sea fish a valuable bone food. Salmon and salmon also contain collagen, which is equally important for bones.

6. Almond

Bone benefits include calcium and potassium, which are quite abundant in almonds.

7. Tofu

Half a cup of this type of cheese contains as much as 400 mg of calcium and is one of the main sources of protein for vegetarians. In addition, soy reduces the risk of bone disease in post-menopausal women.

8. Prunes

In addition to other beneficial properties, prunes slow down the destruction of bone tissue. Therefore, this dried fruit is perfect as a daily snack.

Collagen is also important in the prevention and treatment of osteoporosis.

Collagen protein is produced by the body itself, but with age it becomes more difficult for it to cope with this task. Therefore, patients with osteoporosis may be prescribed collagen supplements. To improve the synthesis of collagen in the body, it is necessary to consume foods containing the amino acids glycine, proline and lysine, which are the main components of collagen. You can get them from foods rich in proteins.