Build Healthy Bones.
Bone health is extremely important.
Minerals are absorbed into your bones during childhood, adolescence and early adulthood. As you reach 30 years of age, you have achieved peak bone mass.
If enough bone mass is not created during this time or bone loss occurs later in life, then there is a risk of developing fragile bones that break easily. Nutrition and healthy lifestyle habits can help you build strong bones and maintain them as you age.
Following are 10 natural ways to build healthy bones.
Healthy Diet is the foundation for building strong bones.
Eat a lot of vegetables. They are the best source of Vitamin C, which stimulates the production of bone-forming cells. Also, some studies suggest that vitamin C’s antioxidant effects may protect bone cells from damage.
Vegetables also increase bone mineral density, also known as bone density. According to a study women over 50 found those who consumed onions most frequently had a 20% lower risk of osteoporosis, compared to women who rarely ate them.
Consume enough Protein: Protein is important for bone health. 50 % of bone is made up of Protein. Research shows that low protein intake decreases calcium absorption and may also affect rates of bone formation and breakdown.
Eat Calcium-rich food as it is the main mineral found in bones.
Get plenty of Vitamin K and D
Vitamin D and K are extremely important for building strong bones.
Vitamin D plays several roles in bone health; including helps your body absorb calcium. Studies have shown that children and adults with low vitamin D levels tend to have lower bone density and are more at risk for bone loss than people who get enough.
Unfortunately, vitamin D deficiency is very common, affecting about one billion people worldwide.
You may be able to get enough vitamin D through sun exposure and food sources such as fatty fish, liver, and cheese.
Vitamin K2 supports bone health by modifying osteocalcin, a protein involved in bone formation. This modification enables osteocalcin to bind to minerals in bones and helps prevent the loss of calcium from bones.
Vitamin K2 is found in small amounts in liver, eggs, and meat.
For the detail information about how to Keep your Bones Healthy. meet one of the famous joint replacement surgeons in Pune Dr. Rohit Luthra.