Nutrition is very important for the health of the bone system, which becomes more fragile with age.
Bone mass decreases over time and can lead to osteoporosis, a condition that decreases bone mineral density and increases the risk of fractures.
But the good news is that you can get the nutrients you need through food, but in some cases you may need to take supplements.
Calcium
Calcium is the most abundant mineral in the human body. It contributes to the support and development of healthy bones. The required daily intake of calcium varies according to: age, sex and individual needs. You can assimilate it from: milk, cheese, yogurt, salmon, canned sardines, orange juice or spinach.
Vitamin D
Vitamin D is fat-soluble and the human body produces it when exposed to ultraviolet light. This facilitates the absorption of calcium and ssupports the bone system, immunity, cardiovascular system, skin and muscles. Vitamin D deficiencies can weaken bones and make them more fragile. You can get it from: eggs, mushrooms, salmon, sardines, cow’s milk or soy milk.
Magnesium
Magnesium prevents osteoporosis and can reduce bone loss. Foods that contain magnesium include potatoes, spinach, almonds and peanut butter.
Zinc
Zinc plays a role in bone mineralization, conform American Bone Health. It stabilizes vitamin D receptor proteins and protein synthesis. You can get zinc from yogurt, whole grains, seeds, beans, beef or pork.
Phosphorus
Phosphorus is one of the most important minerals in the body and can neutralize the harmful effects of food on bone health. You can include phosphorus in your diet if you choose to eat fish, milk, eggs, whole grains or legumes.
Vitamin K
Vitamin K is fat soluble and acts as a coenzyme for bone metabolism. Good sources of vitamin K are carrot juice, canned pumpkin, broccoli, spinach and soybeans, potrivit Very Well Health.
Isoflavones
Isoflavones are compounds present in soy products. They can improve calcium retention in the body, reduce bone loss, and decrease the risk of bone fractures. You can get isoflavones from soy milk, soy cheese, soy yogurt and soy butter, notes medicool.ro.
2024-02-16 18:30:01
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