A mineral that is required for keeping our bones healthy

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causes of bone weakness

Bones act like poles in our bodies. Our blood vessels, muscles, and other parts would be a heap of organs if our bones
did not support them. A mineral that is required for keeping our bones healthy

The bones make a framework inside the body. Vital organs of our body like, heart, brain, spinal cord and stomach are
protected by the bones. To keep our body structure better, it is very important that our bones stay strong.

Strong Bonus helps us to stand in the right posture and at the same time it is able to protect the delicate parts of
our body from any kind of injury.

It is very important that we take care of our bones strength from childhood so that we do not have to face problems
like osteoporosis and fractures in growing age. We can build our bonus strength up to 30 years.
The strength which needs to come into our bones comes till the age of 30.

Which is called pick-off bonus mass. After 30 years our bones start losing 0.3% strength, so you should make up the
bank balance of the bonus by the age of 30 so that you are ready to face old age and your bones do not hurt,
your back does not bend You will not face problem like fracture in future.

It is generally believed that to keep the bones strong, we only need calcium, but can we make our bones strong by
taking calcium only?

We are taught from our childhood that if we want to keep our bones strong then we should eat foods that are rich in
calcium. But the truth is, calcium isn’t the only mineral to strengthen the bones.
Many other minerals are also needed to keep the bones strong.

All these minerals together increase the density of our bones, due to which our bonus remains strong even in old age.

causes of bone weakness
Causes of Weak bones

Vitamin D is essential

A mineral that is required for keeping our body healthy

vitamin d for bones food
vitamin d for bones food

Vitamin D is the most important mineral to maintain bone density.
If your body is deficient in Vitamin D, then your bones will not be able to absorb calcium.
If you are taking calcium and thinking that taking calcium will make your bones stronger then you are wrong.

If you do not have vitamin D in your body or if it is in small amounts, then there is no benefit of calcium for you.

Vitamin D helps maintain adequate amounts of nutrients found in your blood.
Vitamin D Strengthens our Bones and Muscles. vitamin D deficiency makes you feel tired throughout the day.
If you have the right amount of vitamin D in your body, then your bones, teeth, and muscles will always be healthy.
vitamin D is also very important for our nerves. Due to the deficiency of vitamin D, there is a pain in
our bones and muscles.

How much vitamin D should we take daily?

We should take 1000 mg of the vitamin daily.

What are the main sources of Vitamin D?

Vitamin D foods
Vitamin D foods

Some of the sources of Vitamin D are as follows

Sunlight
milk and milk products
green vegetables
oily fish
egg yolk
Cereals and Oats

A mineral that works with calcium to maintain strong bones and teeth

vitamin K deficiency
vitamin K deficiency

Vitamin K is a fat-soluble vitamin, it helps in blood clotting. which means suppose you get an injury and bleeding starts,
then it is very important to have vitamin K in your body to stop bleeding.
It is also very important to keep our bones strong, due to lack of vitamin K, our body is not able to absorb calcium,
due to which our bone density starts decreasing and we can suffer from diseases like osteoporosis.
If you have enough vitamin K in your body, the risk of fracture is reduced.
That’s why vitamin K is very important for your bone strength.

vitamin k sources
vitamin k sources

Sources of vitamin K:-
Green vegetables
Spinach
Cabbage
Tomatoes

We should take daily 90 to 120mcg/day vitamin K.

The nutrients that are needed for the growth and maintenance of our body

Low protein intake and bone health
Low protein intake and bone health

Protein is very essential to keep our body healthy. Consuming protein builds our body tissue. If there is a lack of protein in your body, then you will feel tired throughout the day.
Due to lack of protein, you may also have to face problems like joint and bone pain.
Lack of protein the muscles absorb protein from the bones, due to which our bones become weak day by day.
Lack of protein causes muscles pain and cramps.
If there is a deficiency of protein in children, then their height stops growing.
We should give a protein-rich diet to children.
Protein plays a very important role in maintaining bone density and it keeps our bones healthy.

protein rich food
protein-rich food

Sources of protein:-
dairy products
egg
Fish
Chicken

The nutrients which mainly give energy to our body
magnesium for bones
magnesium for bones

Magnesium plays an important role in activating more than 300 reactions in your body. It is very essential for the
bones of our body because about 60% of magnesium is found on bone tissue. Studies have shown that people who take less
magnesium in their diet have lower bone density and people who take enough magnesium in their diet have higher bone density.
Consuming adequate amounts of magnesium may reduce the risk of osteoporosis.
Be sure to include magnesium in your diet to strengthen bones.

magnesium rich-food
magnesium rich-food

Sources of Magnesium:-
Nuts
Pumpkin seeds
Spinach
Avocado
Salmon
Beans etc

Conclusion:-It is very important that we include vitamins and minerals in our diet along with calcium to maintain the
the density of bones, but you should use a natural diet to strengthen bones.
By consuming an adequate amount of all these minerals we can avoid serious problems like osteoporosis and fracture.

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