Physical Therapy and Rehabilitation Specialist Associate Professor Ahmet İnanır gave important information on the subject. In order to have strong and healthy bones, a healthy life, regular sleep and consuming the right nutrients are necessary. What foods should be consumed for healthy bones? Why is it important to maintain bone health? What foods strengthen bones? Which foods should we avoid for bone health? Any suggestions for osteoporosis?
The bones and joints, which make up the basic structure of the body, succumb to years. With the advancing age, problems such as osteoporosis (bone loss), joint calcification (osteoarthritis) are common.
The first thing to do to keep bones healthy is proper nutrition. In this respect, in order for the bones to have a solid structure, they should be fed with sunlight and foods rich in vitamin D, calcium and minerals.
Which foods should be consumed for healthy bone?
Sunlight is essential for strong bones. Sunlight is very important for vitamin D. Another indispensable part of strong bones is calcium, and secondly, phosphorus. Calcium is used in dairy products, soybeans, peanuts, walnuts, almonds, cabbage, broccoli, green leafy vegetables, fish, dried fruits, dried legumes; Phosphorus is mostly found in seafood, chicken and dairy products. One of the most important functions of vitamin D is to maintain bone health. Vitamin D has a stimulating effect on the cells involved in both the absorption of Calcium from the digestive system and in bone formation. Vitamin D is prominently present in foods such as fish eggs, soy milk, potatoes, milk and dairy products, mushrooms.
When vitamin C, which increases the production of collagen, which is one of the building blocks of bones, is not taken in sufficient amount, the bones become weak. Vitamin C is concentrated in foods such as citrus fruits, kiwi, strawberry, green pepper, tomato, cauliflower and pepper. Vitamin K is involved in the activation of compounds involved in bone mineralization. Vitamin K is abundant in olive oil, green vegetables, spinach, okra, broccoli, turnips, beets, and green tea. Bone resorption develops in vitamin B12 deficiency, which is very important for bone quality and development. Vitamin B 12 is found the most in red meat, eggs and dairy products. Potassium, which plays an important role in ensuring the alkaline balance of both the body and bones, plays a role in the long-term stay of calcium in the body. It is abundant in seafood, potatoes and bananas. Vitamin A has also been found to contribute significantly to bone development. Omega-3 and 6 are abundant in fish, flaxseeds, walnuts and dark green leafy vegetables and aid calcium absorption.
Why is it important to maintain bone health?
With advancing age, bones that are deprived of the necessary supplements lose their strength and become fragile.
What are the foods that strengthen bones?
Dairy products, soybeans, peanuts, walnuts, almonds, cabbage, broccoli, fish, dried fruits, legumes, lentils, seafood, chicken, citrus fruits, kiwi, figs, strawberries, tomatoes, cauliflower, peppers, olive oil, green vegetables, spinach, okra, broccoli, turnip, beetroot, green tea, red meat, egg, banana.
Which foods should we stay away from for bone health?
Salt and excess protein can lead to bone resorption by causing calcium loss. Smoking, alcohol, stressful or sedentary life should be avoided, caffeine and tea should not be consumed too much. Acidic and GMO products should also be carefully avoided.
Any suggestions against osteoporosis?
Sports or exercise should be done, plenty of water should be consumed, and heavy metal poisoning and toxicity should be fought consciously.