Content
Bones are a framework that protects internal organs from damage. Together with the joints, they provide motor function. A sufficient intake of nutrients into the body affects bone density. They prevent the development of diseases. Bone-strengthening foods should be on the menu every day. A varied diet is important at any age.
What foods strengthen bones
The anatomical integrity and functioning of the musculoskeletal system depends on the following factors:
- Lifestyle;
- the presence of bad habits;
- age features;
- diet.
To maintain healthy joints and bones, you need to adhere to basic recommendations that imply a balanced diet. Eating healthy foods is especially important for older people. This is due to physiological reasons.
Bone thinning begins after age 25. Experts say that its density decreases by 1% annually. Use healthy products to fill the deficit. To prevent the development of osteoporosis, you need to pay attention to nutrition.
Bone fragility is associated with the following pathologies:
- arthrosis;
- osteomyelitis;
- osteoporosis.
The leaching of calcium from the bone tissue, which maintains its density, is noted in women after 50 years. This is due to the entry into menopause and the cessation of estrogen synthesis. Sex hormones regulate mineral metabolism in the body and affect the health of bones and joints.
Calcium intake in the right concentrations is important at any age. This is due to the fact that bone growth occurs before the age of 25. In mature and old age, it is necessary to maintain their strength.
To strengthen bones, the following food groups should be included in the menu:
- dairy products (cottage cheese, cheese, sour cream);
- leafy vegetables;
- cereals (wheat, buckwheat, rye, brown rice, corn, oats);
- legumes;
- vegetables (Brussels sprouts, carrots, zucchini, cucumbers, tomatoes, bell peppers);
- soy;
- seeds and nuts;
- fruit;
- fatty fish.
What foods are needed to strengthen bones in old age
People over 50 are at risk for diseases of the musculoskeletal system. Aging of the body is manifested by thinning of bone tissue and an increased risk of fractures.
Nutrition in old age should ensure a sufficient intake of calcium, magnesium, vitamin D, group B compounds in the body. These beneficial substances that help strengthen bones are present in the following foods:
- fish (salmon, sardines, carp, sea bass, herring, mackerel, halibut, cod);
- dairy products;
- cabbage (Brussels sprouts, white cabbage);
- bananas;
- eggs;
- nuts (almonds);
- leafy vegetables;
- seafood;
- pumpkin seeds;
- mushrooms;
- beef and veal liver.
What foods are good for strengthening the bones of children
The child's body needs significant concentrations of Ca. This is due to the growth of bones and the need to strengthen them. A deficiency of a useful substance can cause irreversible changes, for example, scoliosis or thickening of the ribs, flat feet.
Breastfed babies get the mineral from breast milk. Calcium also contains adapted infant formula and various dairy products. It is noteworthy that the need for a substance in children aged 1 year and older doubles. During this period, it is important to strengthen children's bones by including healthy foods in the diet:
- goat or cow milk;
- fermented milk products (sour cream, cottage cheese, yogurt, cheese);
- oily fish;
- fresh fruits and vegetables;
- nuts and seeds.
The compound is synthesized in the body by exposure to ultraviolet rays. Being outdoors is essential.
Foods for strong bones in adults
Prevention, including a healthy diet, allows avoiding the development of diseases of the musculoskeletal system in old age. In adulthood, it is important to eat foods that help strengthen bones:
- cottage cheese;
- cheese;
- milk;
- cabbage;
- beans;
- egg;
- sardines;
- black bread;
- shrimp;
- bitter chocolate;
- sesame;
- dates;
- almond;
- raisins;
- oranges.
Products that strengthen human bones after fracture
Violation of the integrity of the tissue requires the intake of nutrients in high concentrations for adequate regeneration. With age, the recovery process is slower due to physiological reasons. In young people, cell division is faster. It also helps to strengthen bones.
Fractures require prescription of medication and special physiotherapy procedures. They are aimed at accelerating bone healing and body restoration. Adherence to a diet including the following foods is essential:
- sea fish;
- beans;
- seeds;
- nuts (hazelnuts, peanuts);
- fruits (apricots, apples);
- vegetables;
- sesame meat;
- meat (lamb, pork, beef);
- chicken hearts;
- egg yolk;
- dairy products (cheese, cottage cheese).
Top 10 healthiest foods for human bones
Many diseases of the musculoskeletal system are rapidly growing younger. For example, the thinning of the bones that is characteristic of osteoporosis can occur during childhood. That is why it is important to consume foods that help strengthen them on an ongoing basis.
Cheeses
Lactic acid products are the leader in calcium content. Hard cheeses contain the following bone-strengthening nutrients:
- proteins;
- retinol;
- ascorbic acid;
- amino acids (lysine, tryptophan, methionine).
When choosing cheese, you should give preference to hard varieties. The benefit of the product for strengthening bones is 99% absorption.
Sardines
It is an excellent source of the following substances:
- protein;
- phosphorus;
- calcium;
- iodine;
- potassium;
- magnesium;
- sodium;
- fluorine;
- zinc;
- vitamin D;
- group B compounds;
- retinol.
Liver
The by-product is classified as a medicinal food. The peculiarity lies in the presence of iron proteins and other valuable nutrients:
- sodium;
- calcium;
- phosphorus;
- copper;
- potassium;
- vitamins A, E, D, K.
Pumpkin seeds
The plant product can replace animal fats. The rich composition of vitamins and minerals includes:
- group B compounds;
- retinol;
- tocopherol;
- cholecalciferol;
- selenium;
- calcium;
- potassium;
- magnesium;
- iron;
- manganese;
- phosphorus;
- copper;
- fatty acids and amino acids (argenine, glutamic and linoleic).
Buckwheat
The cereal culture is widespread in different countries due to its beneficial properties. It is a valuable product for strengthening bones and contains:
- carbohydrates;
- alimentary fiber;
- fats;
- proteins;
- minerals (phosphorus, potassium, magnesium, sodium, calcium);
- B vitamins;
- amino acids (tryptophan and lysine);
- anthocyanins;
- flavonoids.
Peanut
This is a high-calorie product. It is distinguished by the presence of proteins and fats in significant quantities. Other useful substances include:
- proteins;
- vitamins (D, A, PP, group B);
- iron;
- magnesium;
- potassium;
- manganese;
- copper.
Seaweed
Laminaria is an edible seaweed. The product is distinguished by a complex of valuable nutrients:
- cellulose;
- mineral salts;
- polysaccharides;
- protein substances;
- phosphorus;
- sulfur;
- potassium;
- iron.
Beet
The vegetable culture has been used since ancient times for food, industrial and medicinal purposes. The product contains the following components that ensure the strengthening of bones:
- alimentary fiber;
- potassium;
- phosphorus;
- calcium;
- iron;
- vitamin C;
- B vitamins;
- retinol;
- zinc;
- boron;
- iodine;
- fluorine.
White mushrooms
It is a valuable and nutritious food. The benefits for strengthening bones are the presence of vitamin D. Cholecalciferol promotes the absorption of calcium in the body. Other vitamins include:
- IN 1;
- ascorbic acid;
- retinol.
Persimmon
The fruit began to be consumed in Europe in the century before last. Scientists consider persimmon as a product that helps to strengthen bone tissue. It is recommended to be included in the diet after fractures. The fruit is useful in old age due to the treatment and prevention of atherosclerosis and heart disease.
Useful properties are due to the presence of:
- dietary fiber;
- potassium;
- magnesium;
- phosphorus;
- calcium;
- zinc;
- ascorbic acid;
- tocopherol;
- retinol;
- vitamins of group B.
Recommendations
To strengthen bones, you should limit or completely eliminate harmful foods:
- alcohol;
- fatty foods;
- confectionery;
- sweet carbonated drinks;
- strong coffee.
The health of the musculoskeletal system depends on adequate activity. Age-appropriate exercise is especially important for older people. It is recommended to establish sleep, give up bad habits. Walks in the fresh air are useful, which contribute to the production of vitamin D. It is this compound that is responsible for the absorption of calcium in the body, which is a building material for bones.
Conclusion
Bone-strengthening foods should be included in your daily diet.Legumes and cereals, sea fish, vegetables and fruits, nuts, as well as seeds normalize metabolic and regenerative processes, maintaining the health of connective tissue.
