Зміст
Bones ensure the correct position of the body, allow movement and protect internal organs. It is important to keep them in good condition and not weaken. Bones are constantly restored and reach their maximum mass by about 30 years. The process of formation and destruction of bone cells must be balanced to maintain this condition. Unfortunately, with age, bone loss begins to progress significantly, and it depends on our daily habits, lifestyle and diet. So, what destroys and strengthens our bones? Allies of Strong Bones
What strengthens our bones: Calcium
The biggest role in the formation of strong and healthy bones is calcium. As much as 99 percent of this element is contained in the bones, which ensures proper mineralization and regeneration. Its deficiency can lead to the development of rickets and osteoporosis. In the latter case, the bones become like a sponge, become more fragile and prone to fractures. Providing the body with the necessary amount of calcium, you can slow down the process of demineralization of bones. In your daily diet should be 1000-1500 mg of calcium. Its source is not only milk and dairy products, but also green leafy vegetables, broccoli, green peas, almonds, tofu and dried figs.
What strengthens our bones: Vitamin D
Vitamin D also has a great effect on bones, as its active form in the body increases the absorption of calcium. The sun gives us the most vitamin D, so you should expose yourself to its rays as often as possible. This valuable vitamin can also be found in foods such as fish, cranes and egg yolks. You should also take care to take vitamin D properly in the fall and winter when there is not enough sun.
What strengthens our bones: Magnesium
Magnesium, which is found in bones along with calcium and phosphorus, also has a positive effect on the skeletal system. This facilitates the absorption of calcium and helps maintain adequate bone density. Good sources of magnesium are green vegetables, nuts, cocoa, and dark chocolate.
What strengthens our bones: Vitamin K2
Vitamin K2 is also necessary for proper bone development and mineralization. This helps maintain proper collagen structure and bone density. This prevents fractures and diseases such as osteopenia and osteoporosis. It is important to take vitamin K2 along with vitamin D, since the former enhances the effect of the latter. Vitamin K2 is found in silage, such as cabbage, cucumbers or beets, as well as broccoli, butter and eggs.
What strengthens our bones: Vitamin C
Bone density may also depend on the level of vitamin C in the body. This ensures the correct synthesis of collagen – the main organic component of the bone. To maintain them in good condition and reduce the risk of osteoporosis, it is recommended to take vitamin C in a daily dose of 100-500 mg. We will find it among others in acerola, dog rose, blackcurrant, citrus and kiwi.
What destroys and weakens bones?
Compounds that interfere with the absorption of calcium. To enjoy strong bones as long as possible, it is not enough just to supply your body with the necessary ingredients to support their development. There are also nutrients that do not serve the skeletal system. These include oxalate and phytates. Oxalic acid is found, for example, in sorrel, rhubarb, spinach, beets, tea and nettles. In contrast, phytic acid is present in legumes and whole grain cereal products. Therefore, it is best not to combine foods rich in calcium with foods containing the above acids with meals. You can also soak grains and pods before used to minimize exposure to these acids. Calcium absorption also inhibits fiber, certain medications (anticoagulants, sedatives, steroids) and antibiotics.
What destroys our bones: Sugar and Sodium
Refined sugar is the undisputed enemy of calcium and healthy bones. For its digestion, the body needs calcium, phosphorus and other minerals, which absorb them mainly from bone tissue and teeth. Sweet snacks, sodas and other foods containing simple sugars also lead to an acid-base imbalance. The body aligns it using alkaline buffers, that is, calcium and other elements, such as magnesium and potassium. For this reason, sugar contributes to the development of caries and osteoporosis. In addition, sodium-rich foods do not serve bones because they contribute to the loss of calcium from the body.
What destroys our bones: Drugs
Stimulants such as coffee and alcohol also contribute to weakening bones. Coffee leaches calcium, so you should only drink 2 cups a day. If we want more, we also need to supplement calcium. Alcohol impairs the metabolism of vitamin D, which promotes the absorption of calcium. This element is then excessively excreted in the urine.
