Among all the nutrients, Calcium is ranked as the most important nutrient that helps to increase your bone health and teeth as well. So, a diet containing Calcium-rich foods like dairy products, green leafy vegetables, and fish should be added to your diet early. Along with Calcium, an adequate amount of exercise and a healthy lifestyle are also required to help your bones stay strong. But do you know, that taking Calcium alone will not help your bones to become strong?
Health experts say that even if you eat calcium-rich foods in sufficient quantity, if there is a deficiency of Vitamin D in the body then all your hard work can go to waste. Without Vitamin D, the absorption of calcium gets hampered and the body is not able to get its benefits. Therefore you need adequate nutrition daily to improve your bone health.
The entire base of the body rests on the bones. To strengthen the bones or get strong bone health, it is necessary to have calcium in sufficient quantity but to strengthen the bones, along with calcium, it is also necessary to have proteins, vitamins, and many other types of minerals. The bones of the body continue to grow till the age of 20, but after that the increase in the length of the bones is negligible.
It stops completely after 30 years and after this, the formation of cartilage also stops. Along with this, the cartilage begins to decay. Even after this, these bones still need nutrients. Most of the bones are made of calcium but other minerals and vitamins are also present in it. Growth hormone, pituitary gland, and reproductive hormones also affect bone health. Therefore, it is important to keep all these factors in mind to strengthen bones.
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Many factors are responsible for the Bone Health
Bone health or its strength after 30, depends on your diet. If the diet includes calcium, vitamins, minerals, proteins, and hormone-releasing foods, then it strengthens the bones, but if these things are deficient in the diet, then the bones start becoming weak and this leads to many diseases.
The risk increases. This increases the problems of osteoporosis, arthritis, neuromatis, and joint pain. For those who have these problems, this is no less than a disaster in winter. Therefore calcium alone will not help. For this, the consumption of things containing Vitamin D, K, and C is also necessary. Due to Vitamin C, bone-forming cells become active due to which the bones remain strong and you get good bone health.
Include these things in your diet
.Green vegetables – Of course, you should consume milk for calcium, but according to WebMD, consumption of green vegetables is most important for strengthening bones. Vitamin K is found in green leafy vegetables which reduces the risk of osteoporosis.
.Sweet Potato– If magnesium is deficient in the body then it will spoil the balance of Vitamin D and if the balance of Vitamin D gets spoiled then calcium will not be absorbed in the body. Apart from this, potassium neutralizes the acid. If there is no potassium, calcium will leak out of the bones. Sweet potatoes contain these three things which are a panacea for bone health.
.Citrus Fruit-Vitamin C prevents decay in bones. Lemon and orange are citrus fruits. Vitamin C is found in abundance in these. Vitamin C also increases immunity.
.Figs-Five small figs contain 90 mg calcium. Apart from this, potassium and magnesium are also present in it. Therefore, the consumption of figs is very beneficial in strengthening bones.
.Tuna Fish-Calcium will be retained in the body only when Vitamin D is present in sufficient quantity. Vitamin D itself prevents Omega 3 fatty acids. The interesting thing is that tuna fish not only contains Vitamin D, but Omega 3 fatty acids are also present in sufficient quantity.
Calcium intake is useless without Vitamin D
Along with calcium, things containing Vitamin D are very important for proper absorption of calcium and maximum benefits for the body. In the presence of Vitamin D, calcium is actively absorbed with the help of the small intestine. Calcium combines with phosphorus to form hydroxyapatite crystals thereby mineralizing and giving strength to the bones. Hence, for bone nutrition, the diet should be rich in both calcium and vitamin D.
Consume these things
To keep bones strong to to get good bone health, include calcium-rich foods like milk, curd, cheese, and buttermilk, green leafy vegetables like broccoli and spinach, soya, and tofu along with fish as a part of your diet. Along with this, fatty fish, egg yolk, and mushrooms should be consumed to increase the absorption of calcium.
Experts said that for better health and good bone health, a balance of calcium and Vitamin D should be maintained.
These nutrients are also important
To keep bones strong or to get bone health good, along with calcium and vitamins, protein items are also necessary. Proteins are involved in the rebuilding and growth of bone tissues and muscles. Proteins are highly present in milk and its products, eggs, nuts, and beans in great amounts. Magnesium controls the calcium content in the bones and potassium keeps up the level of minerals in the bones These elements are present in green leafy vegetables, nuts, and beans. Its quantity must be ensured in the diet.
Improve lifestyle also
Health experts say that to reduce the risk of bone-related problems, it is important to maintain a proper lifestyle along with a diet.
Also, improve your lifestyle to keep your bones healthy. Smoking and excessive alcohol consumption should be avoided as these can weaken the bones. Physical inactivity can also increase bone weakness and related problems.
Disclaimer
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All instructions have been followed while preparing this article. The related article has been prepared to increase the information and awareness of the reader. Health Alpha does not make any claims nor take any responsibility regarding the information and information provided in the article.
For more information about the diseases mentioned in the above article, consult your doctor, and do not take any medicine without medical advice.
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