• April 20, 2024

Susan E. Brown , medical anthropologist member of the Organization of Scientific Research of North America, affirms that there are 20 nutrients essential for strengthen the bones. These bodies do not generate them naturally, so it is necessary to obtain them through food.

Nutrients that feed your bones

A good one bone health It depends on the care that you have since childhood, as well as acquiring good eating habits.

It is important to start caring for your bones, especially if you consider that every three seconds a fracture because of the osteoporosis in the world, as documented by International Osteoporosis Foundation .

Thus, GetQoralHealth presents you with a list of 5 nutrients essential for strengthen your bones .

1. Vitamin K. Harvard School of Public Health confirms that this nutrient plays an important role in the regulation of the calcium and the training of bone . Low levels in the body are related to low bone density and high risk of fracture in adults over 60 years.

The recommended daily dose of vitamin K It is 120 micrograms for men and 90 for women. This is in the broccoli , lettuce, spinach liver fish , milk, yogurt and cheese.

2. Zinc. The body contains 1.5 and 2.5g of zinc , of which 90% are concentrated among the skeletal muscle and the bones . This mineral is essential to produce hydroxyapatite , fundamental component of the bone that provides itshardness . The zinc You can get it by consuming almonds, peanuts, wheat germ, nuts, cocoa, watermelon seeds, among other foods.

3. Protein. Harvard School of Public Health explains that the body needs protein to build healthy bones and for the production of collagen . Although, it warns that its consumption must be moderate, since in high quantities it reaches neutralize the benefits of calcium . These are obtained mainly from products of animal origin such as red meat, fish, eggs, as well as legumes, including lentils.

4. Vitamin B9. Also know as folic acid is essential to avoid demineralization Of bones. The foods that you can consume are the vegetables green leaf, papaya, orange , grapes, almonds , among others.

5. Phosphorus. This nutrient is stored in 85% in the bones and together with the calcium grant a Balance in bone health to avoid Cramps Muscular Although in excess it produces decalcification . This is found in salmon, tuna, chickpeas, among others.

Other minerals and essential vitamins are the boron , silicon, magnesium , vitamin A, C and D.

So no matter how old you are, it is important that you take preventive measures to keep bones healthy and strong. Remember that with a good feeding you achieve greater resistance and density that is . 

Video Medicine: Nutrition : How to Maintain Strong Bones (April 2024).