Our body is made up of cells. Cells together make tissues and tissues together make an organ. Bones are the basic structure of the body and the most important tissue that gives us shape and strength. Without bones, we can’t even stand.
Bones are made up of mostly calcium and protein. Protein is one of the most important nutrients for our bodies. 50% of our bones are made up of protein mainly. Calcium is another important part of the minerals. But protein is still required to absorb calcium properly.
By adopting a good lifestyle you can improve the health of the bones. By consuming foods rich in calcium, protein, and other minerals that are required by bones you can increase the density of bones.
By eating healthy foods in childhood, you can get stronger bones and maintain them in old age as well. Taking not care of bones will make your bones fragile and they will break easily. You will become unable to bear shock or pull heavyweight.
In this article, we are going to discuss about some tips to make bones really healthy and strong.
Eat Vegetables:
Vegetables are a great source for many nutrients. Some vegetables are also rich in vitamin C and anti-oxidant effects of vegetables can stimulate the production of bone-forming. It can prevent damage to bone cells.
Eat yellow and green vegetables; they are high in nutrients that are good for the health of the bones.
Broccoli, parsley, and cabbage are high in antioxidants that protect bone cells from damage, which can decrease bone turnover.
Exercise Daily:
Daily exercise is beneficial in many ways. Doing exercise can improve your metabolism, strengthen the immune system, boost the digestive system, and aids in many functions. There are different types of exercises for getting different results.
Every exercise in a moderate way is good for health but not all exercises are for bones. Engage in a specific type of exercise that is good for the health of your bones.
High-impact and weight-bearing exercises can improve the density and strength of the bones. Exercise can also prevent bone loss and if you are affected it can slow down the process.
Eat Enough Protein:
As discussed before, protein is one of the most important nutrients for the body. It can increase muscle mass and bone density.
High protein intake will increase the absorption of calcium. High protein intake can also reduce the risk of forearm fractures. It is also capable of increasing the density of the hip, thigh, spine, and other bones of the body.
Eating protein while weight loss can preserve mass of bone, otherwise, your bones will become fragile.
Eat foods that are rich in protein to increase protein intake. Bone broth, lean meat, and eggs are some of them.
Consume More Calcium:
Calcium plays a vital role in the health of the bones. It is also the main mineral of the bones. You should consume calcium daily to prevent bone fall and increase the strength of the bones as bone cells broken down daily.
No matter how much calcium you consume at a particular time, your body will not absorb all. As different other minerals and nutrients are also required to absorb calcium properly. This is why it is recommended to consume calcium throughout the day.
Vitamin D & K:
You can build strong bones by consuming a good amount of vitamin D and vitamin K. Vitamin D is also needed for the absorption of the calcium. It also protects against bone-related diseases such as Osteopenia and sometime Osteoporosis. Sun exposure, fatty fish, cheese, and liver are some good sources for vitamin D.
Vitamin k2 supports bone health by preventing the loss of calcium from bones. MK-4 and MK-7 are the two most common forms of vitamin K2. Liver, meat, cheese, soybean, eggs, and sauerkraut are rich in vitamin K.
Conclusion:
Protein and Calcium are the main requirements of the bones. You can maintain bone health by adopting some good habits and eating food that are rich in protein and calcium. Vitamin D is required for the absorption of calcium. Vitamin K can maintain bone health by preventing bone loss.
