Bones play a major role in protecting the internal organs, giving you the structure, and anchoring the muscles. They also serve as the stores for calcium. So, don’t you think they need to be strong enough to handle these wide varieties of responsibilities? And is it not your responsibility to build their strength?
Your bones undergo a continuous cycle of the breakdown of the old bone and the makeup of the new bone in place. They need bone mass reserves to keep this cycle uninterrupted and prevent the formation of osteoporosis. Certain foods can increase the bone mass you have in the bank, keeping them stronger every time the breakdown has occurred. This blog typically focuses on which foods can improve your bones strength. So, let’s take a look!
A calcium deficit in your diet can diminish your bone density making them weaker and increasing the risk for fractures. A minimum of 1000 milligrams of calcium is required per day for adults below the age of 50, while in adults above the age of 50; the daily allowance is 1200 milligrams. So, include calcium in sufficient amounts in your diet. Below is the list of foods rich in calcium:
Taking calcium alone will not serve the purpose of calcium deficits in your body. True! Calcium needs Vitamin D and magnesium to carry it from blood to the sites of storage or action and retain calcium to build stronger bones.
Although our body can synthesize the vitamin D by itself, few people can still be deficient in this vital nutrient. If you think you are not getting exposed to the sun for at least 15 minutes each day, then you may have to rely on the alternate sources for adequate vitamin D.
Consuming the foods rich in vitamin D and magnesium can be one form of overcoming the deficit. The delicious foods for these nutrients are listed below:
In addition to the above, nutrients such as omega-3 fatty acids, vitamin K, potassium, phosphorous, riboflavin, and proteins are important for bone strength. Consuming foods such as spinach, tuna, yogurt, and sesame seeds, on a regular basis serves this purpose.
You must also know about the things that can affect your bone health, be cautious on these:
It is also equally important to know about the foods that degrade the bone health, because you would improve you bone health by consuming the recommended foods but at the same time you must also maintain the bone health. So, keep in mind not to eat or drink the foods that shows negative impact on the positive buildup.
It’s glad that you have taken an initiation to read through this blog. You have in fact made a great move in making your bones stronger than before. Be persistent; make the healthy foods a part of your regular diet and see the results yourself. The stronger your bones, the more you can enjoy running, jogging, twisting, stretching and so on…just like a child! So, be choosy in grabbing the stuff that enhances your bone strength.
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