It is extremely important to build the health of the bones in our body. Minerals are incorporated into our bones during childhood, adolescence and early adulthood. When we reach the age of 30, our bone mass reaches its peak.
If sufficient bone mass is not built within this time, the risk of bone loss and bone fracture increases with age.
Diet and lifestyle habits help build strong bones and maintain them as they age. Request "What to eat for bone development", "what are bone strengthening foods", "what are the vitamins necessary for bone health" The answer to your questions ...
What to Do for Bone Health?
Increase your consumption of vegetables
Vegetables are great foods for strong bones. Stimulate the production of bone-forming cells C vitamin They are rich resources.
Some studies show that the antioxidant effects of vitamin C protect against damage to bones.
Vegetables also increase bone mineral density, also known as bone density. Bone density is a measure of the amount of calcium and other minerals found in bones.
Both osteopenia (low bone mass) and osteoporosis (brittle bone) are conditions related to low bone density.
Excessive consumption of green and yellow vegetables increases bone mineralization of the bones formed in childhood and youth. Eating vegetables is especially beneficial for older women.
In a study in women over the age of 50, it was found that women who consumed onions had a 20% lower risk of osteoporosis. An important risk factor for osteoporosis in the elderly is increased bone destruction or the breakdown of new bone.
Do strength and weight exercises
Working with different types of exercise helps build strong bones. One of the best types of activity for bone health is weightlifting and strength exercises that encourage the formation of new bones.
Studies on children show that such activities increase the amount of bone during the years of bone growth. However, it is extremely effective in preventing bone loss in the elderly.
Studies in older men and women who exercise with weight have shown decreases in bone turnover and inflammation, as well as increases in bone mineral density, bone strength and bone size.
Strength training is not only beneficial for increasing muscle mass. It also protects against diseases that can cause bone loss in young and old people, including osteoporosis, osteopenia and breast cancer.
Consume enough protein
Protein to consume healthy bones important for. Approximately 50% of bone is made up of protein. Researchers have found that when not enough protein is consumed, calcium absorption decreases as well as affects bone formation and damage.
There are also concerns that a high protein diet can leach calcium from the bones to prevent the increase in acidity in the blood.
However, research has found that this is not seen in people consuming 100 grams of protein daily if balanced with plenty of plant foods and adequate calcium intake.
Studies show that older women have better bone density if they consume higher amounts of protein.
Proteins constitute a large percentage of the calories you get from foods, helping to preserve bone mass during the slimming process.
In a one-year study, women who consumed 86 grams of protein per day on a calorie-restricted diet lost less bone mass from the arms, spine, hips and legs, compared to women who consumed 60 grams of protein per day.
Eat foods high in calcium
Calciumis the most important mineral for bone health and the main mineral found in bones.Old bone cells are constantly being broken down and replaced by new ones. That's why it's important to consume calcium daily to strengthen and maintain bone structure.
Daily need for calcium is 1000 mg. This rate is 1300 mg in young people and 1200 mg in the elderly. The amount of calcium absorbed by the body can vary from person to person. It is necessary to eat foods containing calcium at every meal and to spread the calcium intake throughout the day.
It is best to get calcium from foods rather than supplements. A study of 1567 people found that high calcium intake from foods overall reduced the risk of heart disease, while those who took calcium supplements had a 22% higher risk of heart disease.
Consume plenty of vitamin D and K
Vitamins D and K are essential for strong bones. Vitamin Dlike helping the body absorb calcium bone health takes on various roles on it.
Studies have shown that low vitamin D levels cause low bone density in children and adults. Unfortunately, vitamin D deficiency is a common condition that affects one billion people worldwide.
It is possible to increase vitamin D intake by exposure to sunlight and consuming food sources such as fatty fish, liver and cheese.
Vitamin K2modifying osteocalcin, a protein involved in bone formation bone healthIt supports. This modification allows osteocalcin to bind to minerals in the bone and helps prevent calcium loss in bones.
The two most common forms of vitamin K2 are MK-4 and MK-7. MK-4 is found in small amounts in liver, eggs and meat. Foods like cheese, sauerkraut, and soybeans contain MK-7.A small study in healthy young women found that MK-7 supplements increased vitamin K2 levels more than MK-4.
However, other studies have shown that supplementation of the vitamin K2 form promotes osteocalcin modification and increases bone density in children and postmenopausal women.
Avoid very low calorie diets
Eating low calories during the day is bad for bones. In addition to slowing down metabolism, it causes a loss of muscle mass and bone health It is also dangerous for you.
Studies show that diets with less than 1000 calories can cause low bone density in people who are normal weight, overweight, and obese.
To have and maintain strong bones, opt for balanced diets that provide at least 1200 calories per day. Bone healthConsume foods rich in protein and rich in vitamins and minerals that support your diet.
You can use collagen supplements
Although there is not much research on the subject, preliminary evidence is that collagen supplements bone healthsuggests that it can help protect.
collagenis the main protein found in bones. It contains glycine, proline, and lysine, amino acids that help build bone, muscle, ligaments, and other tissues.
A 24-week study found that the combination of collagen and calcitonin led to a significant reduction in markers of collagen breakdown in postmenopausal women with osteoporosis.
Having and maintaining ideal body weight
Keeping your weight in a healthy range, bone healthIt supports. For example; being overweight increases the risk of osteopenia and osteoporosis. This is especially the case in postmenopausal women, where estrogen loses its bone-protecting effects.
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 have found that being obese reduces bone quality and increases the risk of fractures due to overweight stress.
Gaining and losing weight consecutively bone health is a dangerous situation for This situation is equivalent to gaining and losing a large amount of weight for the bones in a short time.
The best way to maintain bone health is to have and maintain an ideal body weight.
Consume foods containing magnesium and zinc
Calcium is not the only mineral essential for bone health. Magnesium ve zinc minerals too bone health plays a role on. Magnesium promotes calcium absorption.
In a study conducted on 73000 women, it was determined that those who consumed 400 mg of magnesium per day were 2-3% higher than those who consumed half this rate.
Magnesium is found in small amounts in most foods, however, excellent sources of magnesium are foods such as spinach, beans, sesame seeds, sunflower seeds, cashews.
Zinc is a trace mineral needed by the body. It helps to form the mineral part of the bones. However, zinc promotes the formation of bone-forming cells and prevents bone from breaking down.
Studies have shown that zinc supplements increase bone growth in children and bone density in the elderly. Beef, shrimp, spinach, flax seeds, oysters, and pumpkin seeds are good sources of zinc.
Consume foods containing omega 3
Omega 3 oilsis known to have anti-inflammatory effects. It also helps prevent bone loss during the aging process. In addition to consuming omega 3 fats from foods, it is also important to have a fat balance between omega 6 and omega 3.
A large study of over 45 adults aged 90-1500 found that those who consumed more omega 6 than omega 3 had lower bone density.
What Should We Eat for Bone Development?
Yoghurt
Yoghurt It is a good source of probiotics, calcium, potassium and vitamins D, A and folate. Scientists have discovered that eating yogurt daily can help prevent fractures.
Make a habit of eating about three servings of yogurt a day
Milk
It is a source of calcium, phosphorus, potassium, vitamins A and D like milk and yogurt. By drinking cow's milk, you can keep your bones strong. You can also drink milk enriched with calcium and vitamin D. Consume about 2 glasses of milk a day.
Dark Green Leafy Vegetables
Dark green leafy vegetables such as spinach, kale, arugula, lettuce, and chard are great sources of calcium, antioxidants, and vitamin C and K. Eating at least three different types of these vegetables each day, along with bones, can also help strengthen your immunity.
Cheese
Cheese is made from milk and is therefore a great source of calcium. It is also a great source of vitamin A, vitamin B12, zinc and phosphorus.
By eating cheese regularly, you can prevent your bones from becoming brittle.Try to consume about 30 grams of cheese a day.
The fish
Fish such as sardines, tuna, catfish, and salmon are complete food sources of vitamin D. Vitamin D helps support bone mineralization. Without vitamin D, your bones cannot absorb calcium.
You can have grilled or baked fish for lunch or dinner. It is recommended to consume fish at least twice a week.
Egg yolks are a great source of fat-soluble vitamins such as vitamins D, A, E and K. Vitamin D is essential for the absorption of calcium and maintaining the health of bones.
Eat the egg whole, with both the yolk and the white.Two whole eggs a day is essential for strengthening bones.
Broccoli
Broccoliis a cruciferous vegetable known for its many health benefits. It is loaded with calcium, vitamin C, potassium, phosphorus, folate, and vitamin K.
Eating broccoli daily is beneficial for building strong bones and teeth. It also helps to lose weight and fight high blood pressure, cancer, and diabetes. Eat 1 serving of broccoli a day.
Seeds
Seeds are the best sources of calcium. They are also rich in protein, dietary fiber, healthy fats, phosphorus, iron and potassium. Flax seeds, sunflower seeds, melon seeds, pumpkin seeds and sesame seeds, consume 1-2 tablespoons a day.
Nuts
Nuts It is loaded with healthy fats, omega 3 fatty acids and protein. Scientists have discovered that eating mixed nuts every day can help maintain overall health and bone health. Consume a handful of mixed nuts a day.
Beans
Beans Besides being a great source of protein, it is also rich in calcium, phosphorus, potassium and omega 3 fatty acids. Scientists have confirmed that consuming legumes such as beans can help prevent bone loss. Lentils, kidney beans, chickpeas and black-eyed peas are also legumes that can support bone health.
Fruits That Strengthen Bones
FIG
Figs are excellent laxatives to strengthen bones. You can have dried figs for breakfast by supplementing with a few almonds and hazelnuts. You will have an energy full of calcium and magnesium.
Erik
Rich in fiber, plum is effective in fighting constipation. It has a rich content in terms of iron and B vitamins.
Date
Ideal for increasing mental agility and concentration ability, dates are rich in magnesium and calcium. If you eat half an hour before going to bed, you will have a great sleep because dates are perfect for sleep disorders.
Cranberry
It contains antioxidants that regulate bad cholesterol and improve heart health.
Foods to Avoid
To build strong bones, avoid the following:
Salty foods
If you have osteoporosis, avoid salty foods such as french fries, chips, fried chicken, salami and sausages. The scientists found that high amounts of salt negatively affect bone health, regardless of calcium supplementation.
Alcohol
Drinking too much alcohol can cause low bone mineral density. Several studies prove that people who drink too much have a higher risk of becoming osteoporotic than those who drink light or never drink.
Caffeine
Caffeine It is typically found in tea, coffee, and energy drinks. Consuming too much caffeine a day can impair the health of bones and make them prone to breaking.
Soft drinks
Scientists have found that soft drinks such as cola can cause kidney damage, which in turn can damage bones.
