Bone density becomes increasingly important as we age. For some people, their bones become brittle and can break if they fall. The challenge, of course, lies in finding ways to maintain healthy bone density.
Consuming helps maintain good bone density Foods rich in vitamin C and calciumHealthy foods chock-full of vitamins and nutrients may not please your taste buds as much as other less nutritious alternatives, but they are an essential part of a balanced diet. Let’s dig into exactly how you can increase your bone density yourself by making changes.
Eat fruits and vegetables rich in vitamin C
Vitamin C is important for the production of collagen, which ultimately promotes the development of stronger bones. can also be caused by At a minimum, you should consume 3-5 servings of vegetables and fruits daily to achieve the “recommended” 90mg of vitamin C daily to avoid scurvy. We all need more to keep up.
Keep in mind that this vitamin is water soluble. Examples of foods rich in vitamin C include camu camu, broccoli, kiwi, black currants, green peppers, most citrus fruits, and Brussels sprouts.
Increase your natural calcium intake
Calcium is also essential for bone health. Calcium can be obtained from food or supplements. The recommended upper limit for calcium restriction is 2,500 mg intake per day. However, this recommended intake applies to adults between the ages of 19 and 50.
For those over the age of 51, we recommend taking 2,000mg per day. Calcium and phosphorus work in concert to produce hydroxyapatite, a mineral that increases bone density and strength. Since most of the calcium is in bones, it can be difficult to identify low calcium levels. is higher.
Calcium is essential for bone health and strength over time, but it will not produce the intended results unless taken with other vitamins. , make the most of your calcium and ultimately maximize your bone strength. Vitamin D ensures that calcium is absorbed into the bloodstream. Vitamin K delivers calcium to bones.
eat more protein
Increased protein intake reduces the chance of fractures after a fall or other accident. Protein strengthens the strength and structure of bones. This is especially important for bone health over the age of 65.
As with any food choice, focus on quality and don’t overeat.
Avoid low-calorie foods for long periods of time
A low-calorie or calorie-restricted diet that consumes minimal food can inevitably lead to bone health problems. .
Of course, fasting or intermittent fasting has a purpose and can help you reach your health goals. Consuming it helps maintain healthy bone density.
One last thing: never underestimate the value of strength training when it comes to healthy bones.
reissued from natural health 365
