The bones also become weaker as they age, but with proper diet and lifestyle, the bones can be saved to a great extent. Bone loss can cause osteoporosis, where bones can become so thin that they break. Fractures from osteoporosis are a leading cause of disability. The good news is Osteoporosis isn’t a natural part of aging – there’s plenty you can do to keep your bones strong and healthy. So first of all, improve your diet. Junk foods, smoking, alcohol out of your diet completely and what makes things strong bones.
let’s know about it.
Vitamin D and Vitamin K both are most important
Without vitamin D, the body cannot absorb calcium. So for this, you should first use sunshine, the natural source of vitamin D. Sunlight up to 8 am and 4 pm in the evening is best for this. You need sufficient calcium to keep your bones healthy and vitamin D to help your body absorb calcium.
Good sources of vitamin D:
- oily fish, such as salmon, sardines and mackerel
- fortified fat spreads
- fortified breakfast cereals
- some powdered milks
Good sources of vitamin K:
The best way to get the daily requirement of vitamin K is by eating food sources. Vitamin K is found in the following foods:
- Green leafy vegetables, such as kale, spinach, turnip greens, collards, Swiss chard, mustard greens, parsley, romaine, and green leaf lettuce
- Vegetables such as Brussels sprouts, broccoli, cauliflower, and cabbage
- Fish, liver, meat, eggs, and cereals (contain smaller amounts)
Vitamin K2 supports bone health by modifying osteocalcin, a protein involved in bone formation. This modification enables osteocalcin to bind to minerals in bones and helps prevent the loss of calcium from bones.
The two most common forms of vitamin K2 are MK-4 and MK-7. MK-4 exists in small amounts in liver, eggs and meat. Fermented foods like cheese, sauerkraut and soybean product called natto which contain MK-7.
Eat High-Calcium Foods
Calcium is the most important mineral for bone health, and it’s the main mineral found in your bones.
Because old bone cells are constantly broken down and replaced by new ones, it’s important to consume calcium daily to protect bone structure and strength.
if you eat a meal containing more than 500 mg of calcium, your body will absorb much less of it than if you consume a lower amount.
Therefore, it’s best to spread your calcium intake throughout the day by including one high-calcium food from this list at each meal.
Good sources of calcium include:
- milk, cheese and other dairy foods
- green leafy vegetables, such as broccoli, cabbage and okra, but not spinach
- soya beans
- soya drinks with added calcium
- bread and anything made with fortified flour
- fish where you eat the bones, such as sardines and pilchards
Eat magnesium and zinc rich foods
Calcium isn’t the only mineral that’s important for bone health. Several others also play a role, including magnesium and zinc.
Magnesium plays a key role in converting vitamin D into the active form that promotes calcium absorption.
The lack of calcium can not be solely attributed to the problem of bone breakdown, but magnesium and zinc also have a huge role in it. Together with calcium, it makes bones strong. So it is necessary to manufacture zinc bone cells.
Zinc is a trace mineral needed in very small amounts. It helps make up the mineral portion of your bones.
In addition, zinc promotes the formation of bone-building cells and prevents the excessive breakdown of bone.
So to prevent bones from breaking up, take plenty of zinc rich foods. Flax seeds, pumpkin, avocado, tofu, shrimp, spinach, oysters, nuts, dark chocolates, whole grains, quinoa, cashews are good sources of magnesium and zinc.
Keep distance from sugar and caffeine products
The farther away from sugar, caffeine and alcohol the better. All these things work to increase obesity, not only bones but in any way is not right for health.
Avoid Very Low-Calorie Diets
Dropping calories too low is never a good idea. It slowing down your metabolism, creating rebound hunger and causing muscle mass loss, it can also be harmful to bone health.
Studies have shown that diets providing fewer than 1,000 calories per day can lead to lower bone density in normal-weight, overweight or obese individuals.
To build and maintain strong bones, follow a well-balanced diet that provides at least 1,200 calories per day. It should include plenty of protein and foods rich in vitamins and minerals that support bone health.
Maintain a Stable and Healthy Weight
In addition to eating a nutritious diet, maintaining a healthy weight can help support bone health.
Being underweight increases the risk of osteopenia and osteoporosis.
This is especially the case in postmenopausal women who have lost the bone-protective effects of estrogen.
In fact, low body weight is the main factor contributing to reduced bone density and bone loss in this age group.
On the other hand, some studies suggest that being obese can impair bone quality and increase the risk of fractures due to the stress of excess weight
Include green leafy vegetables in diet
Vegetables are great for your bones. They are the best sources of vitamin C, which stimulates the production of bone-forming cells. Many studies suggest that vitamin C’s antioxidant effects may protect bone cells from damage.
Vegetables helps to increase bone mineral density, also known as bone density.
To strengthen the bones, include minerals and nutrients in the diet, especially green leafy vegetables. They contain most of the elements necessary for the body. So eat spinach, fenugreek, green onion.
Eat a protein rich diet
Protein is important for healthy bones. In fact, about 50% of bone is made of protein. It increase bone density, due to this, it reduces the risk of fracture to a great extent. So increase the amount of protein rich things like egg, spinach, apple, carrot.
Good source of protein rich foods for healthy bones:
- Salmon and Tuna.
- Fortified foods. Store-bought foods like orange juice and some cereals are fortified with vitamins and minerals like vitamin D and calcium. Just check the labels to be sure what you’re buying will actually be beneficial to building strong bones.
- Lean meats.
- Greek yogurt.
- Nut butter.