The secret of strong bones! Be friendly with these vitamins and minerals

By | 23 March 2021

The secret of strong bones!

As well as preventing many diseases, healthy nutrition plays a very important role in bone health. If not fed properly, bones can lose their strength in later years. Be friendly with these vitamins and minerals

Calcium is stored up to the age of 30

The body stores calcium in the bones until the age of 30 and bone density reaches its peak at the age of 30. However, at later ages, the body stops storing calcium. For this reason, the person should take the calcium and vitamins needed by the bones through foods. In cases where it is not taken insufficient amount, many diseases, including bone resorption, begin to manifest in the bones using previously-stored calcium.

Why are calcium and phosphorus important?

Calcium is essential for strong bones. Calcium, the most essential mineral for bone health; The 10-20 age group should be taken at the rate of 1200-1300 mg per day, 1000 mg per day for the 20-50 age group, and 1200 mg per day over the age of 50. As we can get calcium from natural foods, tablets can also be used as supplements.

Calcium-rich foods can be listed as follows;

  • Milk (1 glass of milk, 250-300 mg calcium)
  • Yogurt (1 cup yogurt 300-400 mg calcium)
  • Other dairy products,
  • Dark green vegetables,

Phosphorus, one of the essential minerals for our body, is a vital complement to hydro peptide, which makes our bones strong, especially when taken together with calcium. Phosphorus is mostly found in fisheries, chicken, and dairy products, especially fish.

Protection shield of bones: vitamin D

One of the most important tasks of vitamin D, which has many functions, is to protect bone health. Vitamin D, which is responsible for the absorption of calcium required for bone formation by the digestive system, also awakens the cells involved in bone formation.

Foods where you can get vitamin D;

Fish (especially salmon)
• Egg,
• Soy milk,
• Potato,
• Milk and milk products,
• Mushrooms

Vitamin C also strengthens bones.

Vitamin C, which increases the production of collagen, which is necessary for the bones as well as the body, also facilitates calcium absorption. If enough vitamin C is not taken, bones become weak and fragile.

Foods where you can take vitamin C;

• Citrus,
• Kiwi,
• Strawberry,
• Green pepper,
• Tomato,
• Cauliflower,
• Bell Peppers

Vitamin K plays a big role in bone development

Vitamin K plays an important role in bone development. By interacting with minerals indispensable for bone development, including protein, vitamin K also helps regulate the activity of compounds that promote bone mineralization.

Foods where you can take vitamin K;

  • Olive oil,
  • Green leafy vegetables,
  • Broccoli,
  • Spinach,
  • Turnip,
  • Beet juice,
  • Okra

Vitamin B12 deficiency leads to osteoporosis

Vitamin B12, which is indispensable for bone development and development, causes bone resorption, especially in women, if it is deficient in the body.

Foods you can take vitamin B12;

• Red meat,
• Egg,
• Dairy products