Bone health is an important factor in your life, regardless of your age. Preventive measures should be taken to ensure that your bones are strong and well nourished.
Diet plays a key role in the construction and improvement of bone density and strength. This can be an important factor in the speed of your healing and bone health.
Food can help accelerate the process.
The body needs protein and calcium to construct and repair bones. To absorb calcium properly, you need an adequate intake of vitamin D. To help the body make use of the protein, it’s necessary to consume enough vitamin K.
Let’s take a look at which foods can improve the health of our bones, as well as contributing as a preventive measure.
MilkMilk is very beneficial for the bones, especially if you need to help the healing process. It is a good source of calcium, vitamin D and protein.
Dr. Susana Brown published an article highlighting the importance of protein and vitamin D in the healing speed of bone fractures. Besides milk has other vitamins that are needed to repair broken bones.
One yoghurt without fat has around 415mg of calcium per serving. This high-calcium food will help the formation of bones and strengthen repair fracture areas.
Tuna, salmon and sardines are good fish to boost bone healing. These three fish have a good amount of vitamin D, which is responsible for allowing calcium absorption.
A good recommendation is to combine vitamin D intake with calcium intake to get the best results.
BroccoliBroccoli is full of vitamin C and vitamin K. The latter is necessary to fix calcium to the bones as well as in calcium preservation.
Drinking orange juice can boost the healing process of the bones, and provide good nutrients for the fracture area.
Orange juice contains vitamin C, an important antioxidant that correctly synthesizes collagen and help healing.
Vitamin C, acts as a anti-inflammatory agent, reduces pain as well as promotes the growth of bone mass.
Fruits and vegetables are rich in antioxidants, which help the body to fight free radicals that delay healing of bones.
One serving of vegetables a day is enough to meet vitamin K needs.
Nuts and seeds
Nuts and seeds such as almonds, hazelnuts, Brazil nuts, sunflower seeds, sesame seeds and pistachios are rich in calcium, magnesium and phosphorus.
Dried fruit and seeds can also provide a dose of vitamin A and C.
If your body tolerates soy, you can try soy products like tofu, to increase calcium intake.
Amaranth, quinoa and wholegrain rice contain calcium, magnesium and phosphorus. In addition, millet, barley, wheat and rye contain doses of vitamin A, beneficial for the absorption of calcium and thus have strong bones.
If you eat animal products, consider the richness of the calcium and vitamin D present.
This includes sardines, yoghurt, milk, salmon, fresh cheese, eggs, chicken, ground beef and mackerel.
- Injuries and scars that limit training
- Foods that help accelerate the process
- Read more about Vitamin K here.