One of the greatest sources of vitamin C, vegetables boost bone-forming cell development. Some research suggests vitamin C's antioxidant actions may protect bone cells. Green and yellow vegetables boost juvenile bone mineralization and young adult bone mass maintenance. Eating lots of vegetables helps older ladies.
Consume Vegetables
Weight-bearing or high-impact exercise builds bone. Studies on youngsters indicated it promotes bone growth during peak growth. It can also reduce bone loss in seniors. Strength-training helps younger and older women prevent bone loss by building muscle.
Lift weights and strengthen
Protein is essential for bone health. About 50% of bone is protein. Calcium absorption and bone growth and degradation may be affected by low protein intake. But beware. Protein excess leaches calcium from bones. Limit your protein intake to 3.5 ounces per day and include lots of plant foods and calcium.
Eat Enough Protein
Vitamins D and K strengthen bones. Vitamin D aids calcium absorption. People with low vitamin D levels have poorer bone density and are more likely to lose bone. Sunlight and fatty fish, liver, and cheese may provide enough vitamin D. Some people need 2,000 IU of vitamin D daily to maintain healthy levels.
Get enough D and K
Calcium is the major mineral in bones and essential for bone health. Since old bone cells break down and are replaced everyday, calcium is essential for bone strength and formation. The average person needs 1,000 mg of calcium daily, teens 1,300 mg, and older women 1,200 mg. Food calcium beats supplements.A study found that calcium tablets increased heart disease risk by 22% whereas food calcium decreased it.
Eat High-Calcium Foods
Dieting too much might damage bones. Studies demonstrate that diets under 1,000 calories per day reduce bone density. A balanced diet with at least 1,200 calories per day builds and maintains strong bones. The diet should include protein and bone-healthy vitamins and minerals.
Avoid Very Low-Calorie Diets
Evidence suggests collagen supplements may protect bones. The major protein in bones is collagen. Glycine, proline, and lysine create bone, muscle, ligaments, and other tissues. Gelatin, rich in collagen, has long relieved joint discomfort.
Consider Collagen
Bone health benefits from weight control. Low weight is the main cause of bone loss in older persons. As weight-related stress increases fracture risk, obesity can also degrade bone quality. Frequently losing and regaining weight can damage bones.
Stay Healthy Weight
Minerals besides calcium are essential for bone health. Zinc and magnesium matter. Magnesium makes vitamin D calcium-absorbing. Zinc builds bone and prevents loss. Although most foods include trace amounts of magnesium, magnesium glycinate, citrate, or carbonate may be useful. Meat, prawns, spinach, flaxseeds, oysters, and pumpkin seeds contain zinc.
Magnesium and Zinc-Rich Foods
Omega-3 fatty acids are proven to reduce inflammation. They also prevent bone loss with ageing. Mackerel, salmon, sardines, chia seeds, flaxseeds, and walnuts contain omega-3 fatty acids.
Omega-3-rich foods
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