Although they look as hard as a rock, strong bones are made up of living tissues consisting of many layers, such as collagen, protein and mineral. All these substances are found so intensely in the bones that, for example, they can withstand a 550-pound pressure without just bending the thigh bone. So what do we have to do to have hard and strong bones like rock? What should we eat for strong bones?
How can we have strong bones?
Feed your bones with calcium
Strong Bones are constantly broken and renew themselves. This way, you have a new skeleton every 10 years. But after the age of 30, the body starts to consume more than it produces. For this reason, in order to protect your strong bones, you should feed them with their favorite food, calcium.
Osteopenia in one out of every 5 women under the age of 30
In one study, osteopenia (low bone density turning into osteoroposis) was detected in one of every 5 women under 30 years of age. However, it turned out that 94% of women do not worry about their bones.
68% of women don’t get enough calcium
An unbalanced diet can prevent you from taking vitamins and minerals that are essential for your bones and keep them strong. Studies show that in recent years, there is a 20% reduction in dairy products consumed and 68% of women cannot get enough calcium from food. in research; If a woman’s Body Mass Index (BKI) falls below 18, it may reduce estrogen production in her ovaries and decrease bone regeneration.
Avoid excessive exercise
In addition, studies show that excessive exercise, especially in some, harms our skeleton the most. Blows on bones while walking, running or lifting weights can cause the skeleton to spend more minerals.
With proper exercise, bone density can be increased
Therefore; aerobic exercises (walking, running, bicyclet, swimming, stair climbing, kickbox etc.) 45 minutes 3 times a week; It is appropriate to do strength training (squat, pushup, triceps, etc.) 3 times a week for 15 minutes. According to research, women can manage to increase their bone density by 2% per year even if they are over 30 years old with a correct exercise program.
What are the sources of calcium?
The richest sources of calcium are milk and dairy products, as many of us know. The required daily amount for calcium is 1000 mg. You can get enough calcium during the day with 2 bowls of yogurt, 1 glass of milk and 1 piece of lean cheese.
If you don’t like milk or cheese, you can also get calcium from foods like broccoli, almonds, beans, sardines.
Don’t drink more than two cups of coffee a day
Too much caffeine, salt, and alcohol make it harder for your body to retain minerals. For example, excess caffeine causes calcium to be excreted before it is fully absorbed in the body. Not drinking more than two cups of coffee a day; If possible, it is necessary to support the consumption of coffee with milk. Also, you should not drink more than 1 or 2 drinks a day. It is also useful if you do not take more than 2400 mg (1 teaspoon) of sodium per day.
Pay attention to the sleep pattern
Even if you take the necessary amount of 1000 mg of calcium per day; If you cannot sleep enough, are under stress and cannot take time to relax, you still need to pay attention to your bones. Healthy living, regular sleep and a balanced diet are of special importance for your bones.
What are the healthy sources of calcium?
Some vegetable-based foods can also be consumed as healthy sources of calcium, and these sources of calcium have higher bioavailability rates compared to milk. When you eat mainly vegetables and herbs, you can use herbal ingredients, vitamins and minerals more effectively.
Because these calcium sources have higher absorption rates. What are the sources of calcium to be preferred for healthy and strong bones?
What are the foods rich in calcium?
Spinach, sprouts, dried beans, figs, kale, sesame, chia seeds, almonds, coconut milk and quinoa.
In addition to calcium, the nutrients we have listed above enable us to take many more varieties and vitamins and minerals necessary for optimum health.
Calcium is stored until the age of 30
Healthy eating plays an important role in bone health as well as preventing many diseases. Bones may lose their strength when they are not fed properly. While it is stated that only calcium is not enough for healthy bones, what are the vitamins and minerals that should be taken for bone health?
The body stops storing calcium after the age of 30
The body stores the calcium taken up to the age of 30 in the bones, and at the age of 30, the bone density reaches its peak. However, in later years, the body stops storing calcium.
For this reason, the person needs the calcium and vitamins that the bones need through foods. In cases where it is not taken adequately, many diseases, including osteoporosis, begin to manifest in bones that use previously stored calcium.
Why is calcium and phosphorus important for our body?
Calcium is essential for strong bones. Calcium, the most essential mineral of bone health; The 10-20 age group should be taken at the rate of 1200-1300 mg per day, 20-50 years old 1000mg per day, and over 50 years old1 200 mg. As we can get calcium from natural foods, tablets can also be used as a supplement. Calcium-rich foods can be listed as follows:
Milk (1 glass of milk, 250-300 mg of calcium)
Yogurt (1 cup of yogurt 300-400 mg calcium)
Other dairy products
Dark green vegetables
Phosphorus in most seafood
Phosphorus, which is one of the essential minerals for our body, is a vital complement for hydropeptide, which makes our bones strong, especially when taken with calcium. Phosphorus is found mostly in fish products, especially fish and chicken and dairy products.
Bones protection shield; Vitamin D
Protecting bone health is one of the most important duties of vitamin D, which has many functions. Vitamin D, which is responsible for the absorption of calcium necessary for bone formation by the digestive system, also awakens the cells involved in bone formation.
Foods where you can take vitamin D :
Fish (especially salmon)
Milk and milk products,
Vitamin C also strengthens bones
Foods where you can take vitamin C:
Increasing the production of collagen, which is necessary for the body as well as the bones, vitamin C also facilitates calcium absorption. If enough vitamin C is not taken, the bones become flimsy and fragile.
A great job falls on vitamin K in bone development
Vitamin K plays an important role in bone development. Interacting with essential minerals for bone development, including protein, vitamin K also helps regulate the activation of compounds that promote bone mineralization.
Foods where you can take vitamin K :
Green leafy vegetables,
Vitamin B12 deficiency leads to osteoporosis
Vitamin B12, which is among the indispensable for bone development and development, leads to osteoporosis especially in women if it is deficient in the body.
Foods where you can get vitamin B 12 :
Potato, banana and seafood richest source of potassium
Potassium, which helps maintain the alkaline balance of the body, also plays an important role in maintaining bone density.
In addition, potassium keeps calcium in the body longer. Potassium most often; It is found in potatoes, bananas and seafood.