Nutrition for bones
The content of the article
  1. General recommendations
  2. The most useful foods
  3. Folk remedies
  4. Dangerous foods
 

The main skeleton of our body is the skeleton, which consists of bones connected by joints. The skeleton performs a protective function, and together with the muscles participates in the movement of a person.

 

Bones are divided into 4 types: tubular, short, flat and mixed.

An example of tubular bones is the humerus and femur, short bones – the bones of the foot, flat bones – the scapula, and mixed – the bones of the skull. Inside the bones is the bone marrow. And the bones themselves are composed of solid matter and mineral salts.

 

In total, there are about 200 bones in the human body, which can withstand a load of 160 kg per 1 centimeter square of their surface.

 

General recommendations

For active work, the brain needs good nutrition. It is advisable to exclude harmful chemicals and preservatives from the diet.

Studies in which more than 1 students took part showed the following results. Students with meals that did not include artificial flavors, colors, or preservatives performed 000% better on the IQ test than students taking the aforementioned supplements.

Compliance with the regime of work and rest, proper nutrition and activity, timely prevention of violations, will preserve brain health for many years.

The main enemy for the health of the skeletal system is osteoporosis, which has recently become significantly younger. Even children are ill with it.

 

And what can we say about women in whom calcium is spent during pregnancy to build the skeleton of a child. They have osteoporosis most often! And all because the body does not receive sufficient replacement of nutrients for normal life.

In order for the musculoskeletal system to function normally, the water-salt metabolism in the body should be normalized. This is facilitated by the provision of the body with adequate nutrition and a sufficient amount of fluid with moderate consumption of table salt.

The human body is 60% water, so water, juices and liquid food in the diet should be present daily in sufficient quantities.

 

Most of the beneficial mineral salts that are essential for the strength of the skeleton are found in simple and natural foods (vegetables, fruits, eggs and herbs).

The healthiest foods for bones

In order to maintain the health of the skeletal system, vitamins and minerals such as calcium, vitamin D3, copper, manganese, zinc, magnesium and phosphorus are needed.

The foods they contain:

 

Milk and dairy foods are the best sources of calcium. They strengthen bones and teeth. Moreover, if milk must be drunk at least a liter, then hard cheese should be eaten within 120 – 150 gr.

Leafy vegetables and greens. For those who do not accept dairy foods under some conditions, other sources of organic calcium may be suitable. These are celery, spinach, collard greens. They contain, in addition to calcium, such essential trace elements as potassium, iron, zinc, magnesium. In addition, they are rich in vitamins B, E and PP.

Sardines, salmon, tuna. In order for calcium to be normally absorbed, the presence of vitamin D, which is so rich in fish, is necessary. In order to avoid osteoporosis, it is enough to eat them in the amount of 50 grams per day. At the same time, canned food should not be consumed! Better to cook it yourself.

 

Liver. It is rich in copper, vitamin A and vitamin D3, which helps to improve the absorption of phosphorus and calcium.

Flounder, capelin, pollock, squid. A source of organic phosphorus, thanks to which the absorption of calcium occurs.

Pumpkin seeds, buckwheat, peanuts. A reliable source of zinc, which, together with phosphorus, is responsible for the absorption of calcium and vitamin D.

 

Nuts, millet, seaweed, bran, prunes. The source of magnesium, which is responsible for the functioning of osteocytes.

Apricot. It is rich in potassium, which is responsible for the normal functioning of the muscles that control the skeletal system.

Beets, spinach, porcini mushrooms. All of these foods contain such an essential antioxidant as manganese. It is thanks to him that the normal growth and development of bone and cartilage tissue is carried out.

Pumpkin, bell pepper, persimmon, tomatoes. They contain such an important product for bones as beta-carotene, which is a precursor of provitamin A.

Citrus. They contain vitamin C, which has a beneficial effect on the health of the bones. Vitamin C in the human body converts calcium from an inorganic state to an organic one.

Folk remedies for strengthening bones

For the strength of bones and their rapid growth after damage, the following methods are used:

  • Freshly squeezed carrot juice (100-200 grams several times a day);
  • Wheat leaf juice;
  • Comfrey tea (roots and leaves used).

Dangerous foods for bones

Foods that remove calcium from bones:

  • Coffee and tea;
  • carbonated drinks (Coca-Cola, for example, contains phosphoric acid, which is very harmful to bones)

Foods that block calcium absorption

  • Oatmeal – contains phytic acid
  • Alcohol

Read also about nutrition for other organs:

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