How to make strong bones: Strong bones are the identity of a strong person. If the bones are weak, we will not be able to do any work properly. Bones are formed till 16-17 years of age. After this, special nutrients are needed for strengthening the bones. We all know that calcium is needed the most to make bones as strong as rock, but very few people know that the body will get calcium only when there is vitamin D in the body. Not only this, if there is no vitamin C, vitamin K, manganese and zinc, then the bones will start crumbling. Therefore, if you want to make bones strong, then only calcium will not work, many types of vitamins and minerals will be needed.
Essential elements for bones
1. Calcium-Calcium is needed first. According to the NHS, a person needs 700 milligrams of calcium every day. For calcium, consume milk, cheese, dairy products, green leafy vegetables, spinach, broccoli, soya beans, tofu, plant-based milk, almonds, fish etc.
2. Vitamin D – If there is no vitamin D in the body, calcium will not be absorbed. Therefore, if someone has calcium deficiency, doctors also prescribe vitamin D tablets. Vitamin D increases bone mass i.e. increases bone density. The main source of vitamin D is sunlight. However, some foods also contain some vitamin D. For this, you should consume fatty fish, sweet potatoes, mushrooms, tuna fish, fortified cereals, rice, almonds and orange juice.
3. Vitamin K- Vitamin K activates a special type of protein in the body which does not allow the bones to weaken. Therefore, vitamin K is very important for bones. Vitamin K especially keeps the bones strong. If there is a deficiency of vitamin K, then the bones start cracking. For vitamin K, consume green leafy vegetables, spinach, kale, broccoli, whole grains, vegetable oil, meat, dairy products, eggs etc.
4. Vitamin C-People often know about vitamin C that it boosts immunity, but vitamin C is also necessary for bones. Vitamin C increases the density of the bones of the neck and spine. That is, the reason for pain in the neck and spine can also be a deficiency of vitamin C. This can also lead to osteoporosis later. Therefore, vitamin C is also needed to make bones strong like steel.
5. Zinc-Zinc plays an important role in increasing bone density. When bone cells are damaged, zinc plays an important role in creating new cells in their place. Zinc increases metabolism in bones.
6. Phosphorus-After calcium, bones contain the most phosphorus. Phosphorus works together with calcium in bones. 80 percent of the phosphorus in the entire body is present in the teeth and bones. Phosphorus balances vitamins, minerals, zinc, magnesium etc. in the body.
7. Protein -Protein not only repairs strength and cell damage but also strengthens our bones. If there is a lack of protein, calcium will not be absorbed properly in the body. For protein, consume milk, curd, cheese, fish, black beans, lentils, corn, salmon, potato, cauliflower, egg, oats, tuna fish, guava, seeds etc.
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Tags: health, Lifestyle
FIRST PUBLISHED : August 16, 2024, 12:58 IST
