Building your bones is extremely important! They play multiple roles in your body.
Minerals are incorporated into your bones during childhood, adolescence and early adulthood. In general, 30 years of age is considered the peak bone mass age, post which if insufficient creation exists, there is an increased risk of developing fragile bones.
Here are some natural ways to build healthy bones.
Vegetables are considered to be one of the best sources of Vitamin C that helps in the production of bone-forming cells. High intake of green and yellow vegetables has been linked to increased bone mineralization at an early age and maintenance of bone mass in adults.
Engage in specific types of exercises that can help you build and maintain strong bones. Picking best types of activity for bone health such as weight-bearing or high-impact exercises promotes the formation of new bone.
Consume Enough Protein
Getting enough protein is important for healthy bones! Low protein intake decreases calcium absorption and may affect rates of bone formation and breakdown.
Consume High-Calcium Foods
Calcium is the most essential mineral for bone health! Old bone cells are constantly broken down and are replaced by new ones. Therefore, it is important to consume calcium every day to protect bone structure and strength.
Vitamin D and Vitamin K
Vitamin D and Vitamin K are considered to be exceptionally important for building strong bones! A lot of people suffer with the deficiency of Vitamin D and are at a greater risk for bone loss. You can get enough Vitamin D through sun exposure and food sources such as fatty fish, liver and cheese.
Dropping calories too low is never a good idea! It not just slows down your metabolism but causes muscle mass loss. To build and maintain strong bones, you must follow a well-balanced diet that offers at least 1,200 calories per day.
Maintain a stable, healthy weight
In addition to eating a nutritious diet, maintaining a healthy weight can help support bone health. Low body weight is largely considered as the main factor contributing to reduced bone density and bone loss.
Include food items high in Magnesium and Zinc
Magnesium and Zinc are quite essential for bone health! Magnesium is known to play a key role in altering vitamin D into the active form that stimulates calcium absorption. Zinc on the other hand helps make up the mineral portion of your bones.
Consume food items high in Omega-3 fats
Omega-3 fatty acids are well known for their anti-inflammatory effects! It is quite essential in your diet but it is also important to make sure your balance of omega-6 to omega-3 fats isn’t too high. It is best to aim for an omega-6 to omega-3 ratio of 4:1 or lower. Chia seeds, flaxseeds and walnuts are good source of Omega-3 fats.
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