2024 Author: Jasmine Walkman | [email protected]. Last modified: 2023-12-16 08:29
It is easy to think that bones are a solid mass. In fact, they are living tissue that needs to be constantly renewed.
About thirty of our bones begin to weaken, they lose their strength and power. The good news is that including certain nutrients and products in your diet can keep your bones healthy for a long time.
That is why it is necessary to emphasize:
Calcium. Surprisingly, 99 percent of the body's calcium is stored in the bones and teeth. The remaining one percent circulates in the body, performing functions related to the nervous system, muscle contraction and blood clotting.
If you want strong and healthy bones, you need to make sure that you take the recommended amounts of calcium every day. The healthy dose is about 600 milligrams a day. Good sources of calcium are dairy products, calcium-fortified soy and canned salmon.
Proteins. Increased protein intake is usually associated with increased bone mass, especially in adolescents. Foods suitable for bones include skinless chicken, fish, nuts and seeds, legumes and tofu.
Vitamin D. Going out every day in sunny weather is a great way to increase your vitamin D levels. This fat-soluble vitamin increases the absorption of calcium and phosphorus in the small intestine, which leads to the strengthening of the bone system. Just 10 minutes in the sun in the summer is enough time for the body to get the necessary vitamin. Some foods, such as salmon and tuna, are also rich in the valuable ingredient.
What should you limit?
Consumption of more than 6 grams of salt increases the excretion of calcium in the urine, which leads to a decrease in bone strength, as they do not receive calcium in the body.
Excess alcohol interferes with the renewal of the skeletal system, reduces the ability to absorb vitamin D.
Just like salt, caffeine also leads to increased absorption of undigested calcium from the body. This puts the bones at risk. If you are an avid fan of the refreshing drink, you must increase your intake of foods rich in calcium.
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