Introduction
Building healthy and strong bones are essential. When a child takes birth, his bones start increasing in size. And When you reach 18 to 23 age your bones stop growing in size of bones and at the age of 30 years, the maximum bone mass has done. But If you are under 30 years and not taking care of your bones, your bones can lose strength, and fragile risk can increase very quickly. Compared to those with good bone density, your bones can break very quickly by the standard shock.
Moreover, Good nutrition and a healthy lifestyle can help you build solid bones, which will be maintained as you age. However, I will share fantastic tips about food and lifestyle in this article. These tips help you develop and maintain strong bones and prevent bone-related issues.
1. Consume lots of vegetables.
Vegetables are a good source of vitamin C. they stimulate the production of cells related to bone-forming. Some studies show that vitamin C’s antioxidant effects can protect bone cells from damage. Vegetables increase bone mineral density. The amount of calcium and minerals present in your bones can measure bone density. Osteoporosis (brittle bones) and Osteopenia (low bone mass) are conditions of low bone density in humans. Regularly eating green and yellow vegetables can increase bone mineralization during childhood and help maintain bone mass in young adults.
2. Perform strength and weightlifting.
Weightlifting and strength training can improve bone density and help build solid and robust bones when we put extra load on bones, so bone density increases automatically. Daily one hour of exercise can improve your bone density if you have a weak bone, so you should add weight training to your lifestyle.
3. Take enough protein.
You have heard that protein is necessary for muscle growth, and this is right, but human bone is developing 50 per cent protein. Some researchers have shown that low protein intake can decrease calcium absorption, affecting bone formation and breakdown. To increase your bone density, add protein to your diet to improve your bone density. You should consume at least 1 gm of protein per kg body weight. If your weight is 70 kg, you would need at least 70 gm of protein per day.
4. Eat High-Calcium Foods Throughout the Day
Calcium is the number one mineral which always has been considered for bones. Calcium deficiency can be very harmful to your body. If someone is deficient in calcium minerals, he has to pay for this. Calcium deficiency can create many health problems. Usually, an average person needs 1200 mg to 1500 mg of calcium daily; consuming enough calcium can positively impact your bone. If you don’t want to be deficient in calcium, so you have to consume calcium throughout the day. You should eat high-calcium foods throughout the day. Milk, cheese, paneer, curd and green leafy vegetables are the best source of calcium. To prevent calcium deficiency.
5. Consume Vitamin D and Vitamin K.
Vitamin D is essential for bone growth. 70 to 80 per cent of people are always found deficient in vitamin D. Vitamin D plays a vital role in your body. The primary function of vitamin D to absorb calcium. If you take enough calcium and lack vitamin D throughout the day, your body will not absorb calcium. Vitamin K is essential for bones because it supports bone health and modifies osteocalcin. It’s a mineral which helps prevent the loss of calcium from bone. If you are deficient in Vitamins so you can add the supplement to fulfil the daily needs of vitamin D and K. dosages can vary from person to person because it depends on the deficiency. If someone is more deficient in vitamin D, he would need more vitamin dosages compared to those not deficient in vitamin D. You can consult your doctor and dietitian about the dosages.
