The skeletal system is what makes us what we are – upright vertebrates. Without our bones we would be nothing but a pile of meat.
Bones may be the hardest tissue in the mammalian body, but they are not eternal and they are definitely not untouchable. Many circumstances can damage our bones and make them brittle and brittle.
The good news is that we can try to get certain nutrients to help our bone system stay functioning normally for longer.
What are the foods we should eat for stronger bones?
Decreasing bone density is among the leading causes of osteoporosis. Unfortunately, the process often begins at a younger age and manifests itself only when it is already in a more pronounced phase.
In osteoporosis, the bones become brittle and have a thin bone mass. To improve bone density you need to eat more:
Research published in the British Journal of Nutrition found that prunes can stop bone loss and increase bone density.
This prevents the serious fractures that osteoporosis can cause. According to the researchers, the high content of antioxidants in prunes protects bones and plays an important role in the regeneration of their tissue.
Plums also contain large amounts of vitamin K, which helps improve the calcium balance in the bones.
Vitamin K is also of great importance for bone he alth. It is found in the greatest quantities in spinach. According to research, vitamin K can reduce the risk of hip fractures from falls and injuries, especially in the elderly.
Just ½ cup of spinach supplies the body with 500% of the sufficient dose of vitamin K. Spinach also contains useful vitamin C, magnesium, iron, calcium, and phytonutrients.
Sardines are very rich in omega-3 fatty acids. They slow bone loss. Fats are essential for cells, and many studies show that it is the intake of he althy fats that keeps bones he althy for longer.
Sardines also contain vitamin D, calcium, phosphorus - all important elements for the he alth of the bone system.
Magnesium, calcium, omega-3 fatty acids, potassium and vitamin B6 are very important for bone he alth. They are most abundant in almonds and pistachios.
Red grapefruit contains large amounts of vitamin C. It is necessary for the synthesis of collagen. We know that collagen makes up about 90% of bone mass.
Red grapefruit supplies the bones with 120% of the required daily amount. So, eat more of this wonderful fruit. Good sources of vitamin C are also quinoa, Brussels sprouts, broccoli, strawberries, papaya, pineapple, peppers, oranges, tangerines, lemons and limes.