Minerals are incorporated into your bones during childhood, adolescence and early adulthood and that is why it is important to know the nutrition for healthy bone.
A healthy balanced diet will help you build healthy bones from an early age and maintain them throughout your life.
You need sufficient calcium to keep your bones healthy and vitamin D to help your body absorb calcium.
Poor bone health can cause conditions such as rickets and osteoporosis and increase the risk of breaking a bone from a fall later in life.
A good diet is only one of the building blocks for healthy bones, which also includes physical activity and avoiding certain risk factors.
A good nutrition for healthy bone includes,
Eat Lots of Vegetables
Vegetables are great for your bones.
They’re one of the best sources of vitamin C, which stimulates the production of bone-forming cells. In addition, some studies suggest that vitamin C’s antioxidant effects may protect bone cells from damage.
Vegetables also seem to increase bone mineral density, also known as bone density.
Bone density is a measurement of the amount of calcium and other minerals found in your bones.
Both osteopenia (low bone mass) and osteoporosis (brittle bones) are conditions characterized by low bone density.
A high intake of green and yellow vegetables has been linked to increased bone mineralization during childhood and the maintenance of bone mass in young adults.
Eating lots of vegetables has also been found to benefit older women.
Consume Enough Protein
Getting enough protein is important for healthy bones. In fact, about 50% of bone is made of protein.
Researchers have reported that low protein intake decreases calcium absorption and may also affect rates of bone formation and breakdown.
However, concerns have also been raised that high-protein diets leach calcium from bones in order to counteract increased acidity in the blood.
What’s more, diets containing a greater percentage of calories from protein may help preserve bone mass during weight loss.
Eat High-Calcium Foods Throughout the Day
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.
Calcium is the main mineral found in bones and must be consumed every day to protect bone health.
Spreading your calcium intake throughout the day will optimize absorption.
Get Plenty of Vitamin D and Vitamin K
Vitamin D and vitamin K are extremely important for building strong bones.
This also plays several roles in bone health, including helping your body absorb calcium.
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.
Also Read: All You Need to Know About Macronutrients