When it comes to calcium, the first thing that comes to mind is bones, which is justified, considering that there is about one kilogram of calcium in our body, of which 99% is in the bones and teeth.
The human body absorbs calcium depending on age, vitamin D level and individual needs. Additionally, there are two other factors, hormonal balance and food composition, which can enhance or inhibit absorption.
It is very important to have a balanced supply of vitamin D, its lack makes the absorption of calcium in the bones much more difficult. Therefore, a calcium deficiency can also mean a vitamin D3 deficiency, which has the role of increasing the absorption of the mineral from the digestive tract and incorporating it into the bone tissue.
How we maintain our bone density
Bone density is an important feature for general health, decreasing it increases the risk of fractures.
What is important to specify is that it changes over the course of life. If nutrients are absorbed in childhood, increasing bone strength, by the age of 30 the bone density is at its maximum, it stops growing. With age, bone density decreases and in the case of women, after menopause, the risk of osteoporosis appears.-
To keep the bone density as high as possible, it is necessary to play sports, that is, moderate physical exercises.
Diet is another important factor that helps us keep our bones healthy. Vitamin C, from fruits and vegetables, contributes to bone health. Furthermore, vegetables are rich in polyphenols and potassium, substances that prevent the loss of calcium and, implicitly, the degradation of bones.
What to eat for healthy bones
The best way to get calcium is through food. Only when we have a very high deficiency or the absorption cannot be done from food do we resort to calcium supplements.-
“The best sources of calcium for the body are those that are most easily assimilated, which are some fermented dairy products, such as parmesan and yogurt. In addition, tofu, sardines, figs, cabbage and broccoli are among the best sources of calcium.”explained for Eva.ro Andreea Rolea, pharmacist-nutritionist.
In addition, vitamins K and D help us to have healthy bones, reduce the loss of calcium. Sauerkraut is a very rich natural source of vitamin K. Taking vitamin D prevents the risk of osteoporosis and / or osteopenia. Last but not least, although it is advisable to keep your body weight within normal limits, do not resort to extreme diets, as they can promote bone loss.-
In the composition of a diet, proteins play an essential role in maintaining bone health!
You should also eat salmon, mackerel, seeds and nuts, all of which are rich in Omega 3 fatty acids, which help maintain bone density.
Among the minerals, not to be missed magnesium and zinc, these minerals help prevent bills and absorb calcium into the body. So eat nuts, whole grains, vegetables, and seeds.
Stop smoking and alcohol
Smoking is a harmful habit that can also cause bone disease, including osteoporosis, not just lung disease. Additionally, alcohol should be consumed in moderation, as it promotes poor calcium absorption, which can lead to decreased bone density and osteoporosis.-
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