20151130

How to make bones strong and healthy

How to make bones strong and healthyHow to make bones strong and healthy - If you have problems with weak bones or simply to ensure your bones stay strong, diet is crucial.  

This is true when you are young and growing, when you get older and their bones begin to deteriorate, or the time between when you can build your bones.  

There are also exercises and supplements that can help with this, but I'll just deal with the benefits that can be obtained from the diet.

Vitamin D, calcium and magnesium 

When it comes to bone, there are two essential nutrients that everyone should have every day; vitamin D (200 mg) and calcium (1000 mg). A day without any harm, but get into bad habits could then be disciplined with it. People over 50 should consult your doctor about what your needs are, as this increases with age.

The body constantly removes calcium from our bones, and its replacement by a new calcium - assuming you get enough calcium in your diet. If you do not get enough calcium to replace the calcium taken from your bones, your body can not produce, so their bones begin to weaken. Vitamin D is important because it helps the body absorb calcium.  


Magnesium also do this, but if you have enough or they do not receive the full benefit of calcium you take, and if you are not getting enough calcium or problem worsens. Consuming three or more cups of caffeine (coffee or tea) and the problem is compounded.

Magnesium and Vitamin D helps in the process to absorb and use calcium to build bones. It contributes to the strength and firmness of both bones and teeth. With the thyroid and parathyroid, magnesium stimulates the production of calcitonin, a hormone that maintains bones and regulates bone loss. Magnesium is also working with vitamin D and vitamin necessary to convert to an active form. Magnesium deficiency may lead to a resistance syndrome vitamin D which can lead to the formation of abnormal bone crystals.

One way to get vitamin D is from the sun, but as you age the skin absorbs less of that. Vitamin D can be found in milk, eggs, liver, orange juice (most are fortified with vitamin D), salmon, snapper, beef liver, pork, mackerel, trout, herring, tuna, halibut, and margarine.  

Without the element calcium, vitamin D does much good, so consider these two to be the same in terms of bone health. Calcium can be found in dairy products, of course, but also can be found in green vegetables, broccoli, edamame peas, bok choy, figs, oranges, sardines, salmon, okra, white beans , tofu, almonds and.  

Foods that are rich in magnesium include spinach, beets, squash, mackerel, many types of beans, brown rice, avocados, yogurt, bananas, figs, dark chocolate, pears, tofu, black-eyed peas, most nuts, Pollock and salmon.

Potassium

One function of bone is to provide an (alkali) base to neutralize the acid in the body. When other methods of treatment with the body's acid are negligible for the task, the bones are called, and exhausted. Potassium and magnesium lesser extent, acts as a buffer to prevent this.  


Potassium salts are metabolized to create potassium bicarbonate, which neutralizes the acids. Foods that are high in potassium include sweet potatoes, tomatoes, beet greens, white beans, yogurt, clams, plums, carrots, molasses, tuna, halibut, soybeans, squash, bananas, milk and oranges. 

Vitamin C

Vitamin C suppresses osteoclasts (bone cells destroy) and stimulates the production of osteoblasts (cells that build bone). This reduces the chances of breaking a bone. Current thinking is that it takes 200 mg of vitamin C (75 mg significantly higher than officially required).  


Foods that contain vitamin C include Bell and peppers, citrus fruits, tomatoes, peas, papaya, green leafy vegetables, kiwi, broccoli, strawberries, cabbage, Brussels sprouts, cauliflower flower, potatoes, sweet potatoes, bok choy, pineapples, avocados, persimmons. 

Vitamin K

Constantly discovering the benefits of vitamin K, and it is clear that there is more of this nutrient blood clotting. Studies show that it helps to improve bone density in patients with osteoporosis, reduce fracture rates.  


It is believed that vitamins D and K work synergistically increased profits each other. Vitamin K is found in most green leafy vegetables, broccoli, Brussels sprouts, chili powder, basil, pickles, olive oil, dried plums, blueberries, pears, peaches, figs, and currents. 

That's how to create a healthy and strong bones. Proper nutrition to the body very well provide an opportunity for bone to grow perfect teeth and of course always concerned with the health of the body to another.
By: Sean Gillhoolley

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