Fruits and vegetables are good for our bones.
When most Americans think of nutrition for healthy bones, they think of milk and other dairy products.
However, fruits and vegetables can provide many of the vitamins and minerals your body needs to build and maintain bone mass. In addition to trace minerals, fruits and vegetables contain magnesium, vitamin K and calcium. Combine these nutrients with 15 to 20 minutes of sunlight in the sun each day and you will have a recipe for strong bones that will last a lifetime.
Fruits and vegetables are excellent digestive equalizers.
You've heard about taking antacid tablets for indigestion, right? They work because the calcium in the tablets neutralizes stomach acid.
A similar chemical reaction occurs in your body when the pH balance of your blood tilts toward the acid side. To neutralize the pH level of your blood so that your organs continue to function properly, your body extracts calcium and other minerals from your bones, weakening your bones.
Adding more fruits and vegetables to your diet can prevent these withdrawals. Fruits and vegetables produce alkaline-type chemicals during digestion to support balanced pH levels. Eating a half cup of fruit and two cups of vegetables every day can help keep bones strong.
If you are over 50, you may want to add onions and garlic to your daily vegetable list. It is worth noting that one study showed that women who ate onions every day had five percent more bone density than women who ate onions once a month.
Fortunately, many of the same fruits and vegetables that balance the levels of acidity in your body also provide magnesium, vitamin K and calcium, which makes it easy for you to eat enough to improve your bone health.
Fortunately, many of the same fruits and vegetables that balance the levels of acidity in your body also provide magnesium, vitamin K and calcium, which makes it easy for you to eat enough to improve your bone health.
Magnesium helps the body absorb calcium. Green vegetables in a serving bowl
Your body uses magnesium as a cofactor in more than 300 biochemical reactions to function properly. It plays an important role in the digestion and absorption of calcium. To support adequate levels of magnesium in the body, women need 320 mg every day; Men need 420 mg.
You can find magnesium in the product aisle in the following ways.
Vegetables
Artichokes
Avocados
Beet greens
Green cabbages
Lima beans
Okra
Bananas
Potatoes
Spinach
Sweet potatoes
Chard
Tomatoes (thought like a vegetable, but technically it is a fruit)
Fruits
Bananas
Blackberries
Figs
Grapefruit
Guava
Jackfruit
Kiwi
Passion fruit
Banana
Raisins
Raspberries
Strawberries
Watermelon
Nuts
Almonds
Pumpkin seeds
If you do not get enough magnesium from your diet, talk to your doctor or nutritionist about taking a highly absorbable supplement such as magnesium chelate, magnesium glycinate or magnesium threonate. If you have digestive problems or malabsorption, consider the use of magnesium chloride oil.
Combats osteoporosis with vitamin K.
Your body uses vitamin K to generate the proteins necessary for the formation of bones. Vitamin K also affects the process of bone building by regulating osteoblasts and osteoclasts, building cells and remodeling inside bones.
Combine calcium with magnesium, vitamin D and vitamin K to help your body make the most of any calcium supplement you take. Your body can not absorb more than 500 mg at the same time. It is better to space your calcium intake throughout the day.
Vitamin D is essential for the absorption of calcium.
Vitamin D is a fat-soluble vitamin necessary for bone health, immunity and mental well-being. Most Americans, especially those who live in colder climates, have blood levels of vitamin D well below 50 to 64 ng / ml considered optimal for good health.
Los hongos son la única fuente de vitamina D de origen vegetal. Sin embargo, son una fuente de vitamina D2, no la vitamina D3 que nuestros cuerpos fabrican de forma natural.
Dr. Nandan Rao is Arthroscopy surgeon in Surat with specialty training in joint preservation and sports orthopedics, ligament treatments,fracture management,joint replacements. With over 10 years of experience in arthroscopy and joint preservation techniques, Best arthroscopy surgeon in Surat & near by from Ahmedabad, Bharuch, Vapi, Vadodara etc. Doctor Nandan Rao believes in
- Dedicating appropriate time to make an accurate diagnosis
- Individualized treatment – Non surgical or surgical
- Careful and close follow up
- Ensuring complete rehabilitation of the patient to his pre-injury status