What are the foods that strengthen bones? Do not give up dairy products!

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Physical Therapy and Rehabilitation Specialist Associate Professor Ahmet İnanır gave important information on the subject. 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 the bones healthy is proper nutrition. In this regard, in order for the bones to be in a solid structure, they should primarily be exposed to sunlight and be fed with foods rich in vitamin D, calcium and minerals.

What foods should be consumed for healthy bones?

Getting sunlight is essential for strong bones. Sunlight is very important for vitamin D. Another essential ingredient for strong bones is calcium, and secondarily, phosphorus. Calcium in dairy products, soybeans, peanuts, walnuts, almonds, cabbage, broccoli, green leafy vegetables, fish, dried fruits, dried legumes; Phosphorus is mostly found in aquatic products, chicken and dairy products. One of the most important tasks of vitamin D is to maintain bone health. Vitamin D has a stimulating effect on cells that are responsible for the absorption of calcium from the digestive system and for bone formation. Vitamin D is prominently found in foods such as fish, eggs, soy milk, potatoes, milk and dairy products, and mushrooms.

When vitamin C, which increases the production of collagen, one of the building blocks of bones, is not taken sufficiently, the bones become unstable. Vitamin C is concentrated in foods such as citrus fruits, kiwi, strawberries, green peppers, tomatoes, cauliflower and peppers. 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, turnip, beetroot and green tea. Bone resorption develops in vitamin B12 deficiency, which is very important for bone quality and development. Vitamin B 12 is most abundant in red meat, eggs and dairy products. Potassium, which plays an important role in maintaining the alkaline balance of both the body and the bones, plays a role in the long-term retention of calcium in the body. It is concentrated 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, flaxseed, walnuts and dark green leafy vegetables and help calcium absorption.

Why is it important to maintain bone health?

With advancing age, the bones that are deprived of the necessary reinforcements lose their strength and become brittle.

What foods 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 avoid for bone health?

Salt and excess protein can cause calcium loss and lead to osteoporosis. Smoking, alcohol, stressful or sedentary life should be avoided, caffeine and tea should not be consumed excessively. Acidic and GMO products should also be carefully avoided.

Any suggestions for osteoporosis?

Sports or exercise should be done, plenty of water should be consumed, and heavy metal poisoning and toxicity should be fought consciously.

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