Many people often pay little attention to their bone health; and not until old age, they encounter problems that cause difficulties to daily moving such as osteoporosis, bone loss … So what should you do to help keep bones strong? Let’s join with us to learn natural ways to help keep bones strong!
1)Vegetables help strong bones
Vegetables are one of the good sources of vitamin C that stimulates the production of bone-building cells. Additionally, some studies show that vitamin C’s antioxidant effects may protect bone cells from damage. Vegetables also increase bone density, which is a measure of the amount of calcium and other minerals found in bones. Osteoporosis and osteopenia are factors characterized by low bone density.
Consumption of large amounts of green vegetables has been linked to increased calcification, also known as early bone mineralization, and maintenance of bone mass in young adults. One study in women over the age of 50 found that those who ate onions most often had a 20% lower risk of osteoporosis compared to women who ate less.
2)Magnesium and zinc help keep bones strong
Magnesium plays a major role in converting vitamin D into the active form that promotes calcium absorption. You can get magnesium through food or use magnesium glycinate, citrate, or carbonate.
Zinc is an essential trace mineral that helps make up the mineral portion of bones, promotes the formation of bone-building cells and prevents excessive bone breakdown. You can get more zinc from foods like beef, shrimp, spinach, flax seeds, oysters, and pumpkin seeds.
3. Protein helps to keep bones strong
Protein is important to make bones healthy. In fact, approximately 50% of bones are made of protein. Researchers have reported that low protein intake reduces calcium absorption, which can affect the rate of bone formation and breakdown. Luckily, middle-aged & older women now seem to have better bone density when consuming higher amounts of protein.
In a six-year observational study of more than 144,000 postmenopausal women, high protein intake reduced the risk of forearm fractures and significantly higher bone density in the hip, spine, and overall body. . . Moreover, diets containing a high proportion of calories from protein can help maintain the weight of bone during your weight loss schedule.
Calcium helps to keep bones strong also
Calcium is the most important mineral for bone health. Old bone cells are constantly being broken down and replaced by new ones, so you need to consume calcium daily to preserve bone structure and strength. Calcium-rich foods can include oats, tofu, almonds, beans, shrimp, milk …
The recommended daily intake of calcium for strong bones is usually 1,000mg for most people, teenagers around 1,300mg, and older women around 1,200mg.