Bones play many roles in the human body, they provide the body with a supportive structure, and work to protect its internal organs, as they also stabilize the muscles and store the element of calcium, so it is very important to maintain the building of strong and healthy bones, especially in childhood and adolescence, and that preserving Bone health is very important, because the bones of the body are constantly renewed, as the body periodically manufactures new bone and breaks old bone.
It is worth noting that in childhood the body manufactures the new bone more quickly than the process of breaking down, which increases the bone mass, as the maximum value of the bone mass reaches most of the people by the age of thirty, then the bone regeneration process continues, but the loss of mass Bones are relatively higher than building, and it is necessary to know that the maximum bone mass that people reach at the age of thirty affects the possibility of developing osteoporosis in the future, so the greater the mass, the less likely the occurrence of osteoporosis with age, and it should be noted that protecting the bones of the body and maintaining It has a command Do you think that some people, so be through a proper understanding of the importance of a healthy diet and physical exercise, and some other factors that affect bone health and mass.
Food that strengthens bones
A proper diet helps to strengthen bones, as it is advised to do the following:
Eating dark vegetables: Calcium is one of the most important elements for strengthening bones, and certainly can be found in various milk products, but it is also available in dark green leafy vegetables, such as: cabbage, turnip, and cabbage, as one cup of cooked green cabbage contains about 200 mg of calcium, or approximately 20% of the body’s daily need, and it is worth noting that dark vegetables also contain vitamin K, which in turn reduces the risk of osteoporosis in the future.
Eating foods rich in potassium and magnesium: The elements of magnesium and potassium have a very important role in bone health, as when the level of the element is low, an imbalance in vitamin D occurs, which in turn affects bone health, and the potassium component works to neutralize the acids present in the body that Their presence can cause calcium to exit from the bones. One of the foods it is recommended to eat to get these two ingredients is baked sweet potatoes without adding salt, as they contain 31 mg of magnesium and approximately 542 mg of potassium.
Eating citrus fruits: It is advised to eat grapefruit or other citrus fruits, as the citrus fruits contain vitamin C, which was found to help prevent bone breakdown, as a single pill of pink or red grapefruit contains about 91 mg. Of vitamin C, which provides the body with the amount needed by it throughout the day, and in the event that you cannot tolerate the acidity of grapefruit juice or its lack of palatability, it is advised to take the navel orange because one pill of it contains approximately 83 mg of vitamin C.
Eating figs: As figs are at the top of the list of foods that help to strengthen bones, it is worth noting that eating five medium-sized grains of figs provides the body with about 90 mg of calcium and other nutrients that keep the bone structure healthy, such as Potassium and magnesium elements. Fresh figs grow during summer and autumn. Dried figs can be found throughout the year. Half a cup of dried figs contains approximately 121 mg of calcium.
Eating almonds: Since eating ground almonds and almond butter, it works to provide the body with adequate amounts of calcium, as it is worth noting that the two tablespoons of almond butter contain approximately 112 mg of elemental calcium, in addition to that almond contains potassium, as Two tablespoons of it provide the body with about 240 mg of potassium. It also contains protein and other nutrients that strengthen the body and build strong and healthy bones.
Drinking milk: Drinking animal milk supports bone health because it contains calcium and vitamin D. Also, drinking milk made from a plant source such as: soy milk, almonds or coconuts can contain high amounts of vitamin D and calcium, as It is usually added to and reinforced with it.
Eat food rich in omega-3 fat acids: because omega-3 fatty acid works to strengthen bones, by helping to build new bones, and to protect against bone loss and loss, especially in the elderly.
Avoid a low-calorie diet: This is because a diet that contains very few calories reduces bone density. It is worth noting that the minimum caloric intake that is consumed daily to maintain bone health is 1200 calories.
Bone strengthening exercises
It is necessary to know the most important exercises that must be practiced to maintain the strength and structure of the bones for each age group, as physical activity is one of the most important methods used to maintain bone health, and adults over the age of 35 years are recommended to exercise in order to alleviate the natural bone loss process that occurs During this lifetime, some of the exercises that are recommended to be practiced:
- The fast walking.
- Climbing stairs.
- Weight lifting of moderate resistance.
- Carry or carry widgets.
- Gardening works such as; digging and digging.