Healthy foods for bone growth and strength

2024 Author: James Gerald | [email protected]. Last modified: 2023-12-17 14:00

For the health of our bones, a whole set of nutrients is required: calcium, phosphorus, magnesium, zinc, manganese, copper and vitamin D. Moreover, they act in conjunction.

Of course, the most important element, without which strong and healthy bones, teeth and joints are impossible, is calcium. In addition, the systematic intake of a trace element in the body reduces cholesterol levels, regulates fat metabolism, improves heart function and serves as the prevention of coronary artery disease.

With a calcium deficiency, fatigue, irritability quickly sets in, bones begin to ache. Then diseases such as develop osteoporosis, osteochondrosis, arthrosis … Nails become brittle and brittle, hair grows dull, and teeth become discolored.

It turns out that even 30-year-olds suffer from osteoporosis: bone tissue becomes fragile, deformed and cannot cope with the load, and frequent fractures occur. Osteoporosis most often affects women - after all, we lose calcium during menstruation, pregnancy and breastfeeding, and we are in no hurry to restore it, thinking that we still have time …

Other important elements for bones - phosphorus, magnesium and vitamin D are needed for good absorption of calcium. Phosphorus contributes to the strength of the skeleton, while magnesium contributes to the retention of calcium in the bones.

Well, to keep our bones strong as long as possible, we need to eat the "right" foods. If you want to get enough nutrients, you should diversify your menu.

Calcium foods

Milk and dairy products - this is the best source of calcium, we have known about this since childhood. It perfectly strengthens bone tissue. But for a sufficient dose of calcium, we need to drink more liters of milk every day, and this can not be done by everyone. Therefore, consume as many different dairy products as possible.

We need to drink more than a liter of milk every day to get enough calcium.

Dairy products and ice cream, cheese and cottage cheese are rich in calcium and are very healthy. However, those with overweight problems need to be careful: many of these foods are high in fat and ice cream is full of sugar.

Almond. This nut and almond oil is also high in calcium and protein.

Collard greens, leafy vegetables, and greens. A lot of calcium is found in collard greens, moreover, it is healthier than cauliflower and white cabbage. Today, many of its varieties have been bred: variegated, palm-shaped, blue, white, pink, etc.

Eating any lettuce, arugula, spinach, etc. is good for strengthening bones. Spinach is low in calories, but just one cup of these greens contains 25% of the daily value of calcium, high in iron and fiber. Celery is also low in calories and high in calcium, and this vegetable also contains zinc, iron, magnesium, potassium, sodium, phosphorus, carotene, vitamins B, E and PP.

Roots. Do not forget about the benefits of root crops: radishes, beets, radishes, turnips, etc. In order for calcium to be better absorbed, these products are best eaten with vegetable oil.

Vitamin D foods

Fatty fish. Sardines are very high in calcium and vitamin D. Salmon and tuna are also rich in vitamin D and heart-healthy unsaturated fatty acids. Do not forget about such fish as catfish: this is an affordable source of vitamin D.

Eggs. Eggs only contain 6% of your daily value for vitamin D, but this is a quick way to get it. In addition, they contain a lot of calcium, sodium, phosphorus, potassium, magnesium and other useful microelements.

Liver. A lot of vitamin D is found in beef liver, which is also rich in vitamin A and copper. Enough vitamin D is also found in the liver of fish and birds.

This vitamin can also be obtained from butter, caviar, mushrooms, sunflower seeds and some herbs.

Phosphorus products

Veal contains a lot of phosphorus, especially in its neck.

This is another important element that the body needs to absorb calcium. Veal contains a lot of phosphorus, especially in the neck. Of the rest of the products, most phosphorus is found in fish and seafood.

Products with zinc, magnesium and manganese

With a lack zinc osteoporosis often develops in the human body, so you shouldn't forget about it either. Foods rich in zinc include liver, pork and beef tenderloin, processed cheese, lamb, poultry, cereals, legumes, peanuts and pine nuts.

Magnesium plays an important role in the conversion of phosphorus and potassium. It is especially needed by children, pregnant women and those who follow a low-calorie diet. All nuts, legumes, wheat bran, seaweed, prunes, soybeans, seeds and cereals are rich in magnesium.

Manganese also improves the growth of cartilage and bones, it is part of the enzymes that are involved in the construction of bone tissue. There is a lot of manganese in beets, spinach, green salad, garlic, beef liver, durum pasta and mushrooms.

It is also very beneficial for the health of our bones to eat apricots and dried apricots, and dried apricots are considered healthier than fresh fruits. They contain useful elements such as calcium, phosphorus, magnesium, potassium, manganese.

It is also very good to drink to strengthen bones. Orange juice … It contains vitamins, calcium, phosphorus, magnesium and other trace elements, albeit in small quantities. The ascorbic acid in the juice helps to absorb calcium, and the juice itself is a tonic and tonic drink.

Photo: Butter, Fotobank