Physical Therapy and Rehabilitation Specialist Associate Professor Ahmet İnanır gave valuable information on the subject. The bones and joints, which form the basic structure of the body, succumb to years. Problems such as osteoporosis (bone loss) and joint calcification (osteoarthritis) are common with aging. The first thing to do to keep the bones healthy is real 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 that are strong in terms of vitamin D, calcium and minerals.
Which foods should be consumed for healthy bones?
Sunlight is essential for strong bones. Sunlight is very valuable 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 water works, chicken and milk works. One of the most valuable missions of vitamin D is to maintain bone health. Vitamin D has a stimulating effect on the cells that are responsible for the absorption of calcium from the digestive system and for the production of bone. Vitamin D is evidently 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 heavily found in foods such as citrus fruits, kiwi, strawberries, green peppers, tomatoes, cauliflower and peppers. Vitamin K plays a role in the activation of compounds that have a mission 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 in a very valuable position for bone quality and development. Vitamin B 12 is most abundant in red meat, eggs and dairy products. Potassium, which plays a valuable role in ensuring the alkalinity of both the body and the bones, plays a role in the long-term retention of calcium in the body. It is heavily found 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 maintaining bone health valuable?
With advancing age, the bones that are deprived of the necessary support lose their strength and become brittle.
What are the foods that strengthen bones?
Dairy products, soybeans, peanuts, walnuts, almonds, cabbage, broccoli, fish, dried fruits, legumes, lentils, water works, chicken, citrus fruits, kiwi, figs, strawberries, tomatoes, cauliflower, peppers , olive oil, green vegetables, spinach, okra, broccoli, turnip, beetroot, green tea, red meat, eggs, bananas.
Which foods should we avoid for bone health?
Salt and a lot of protein can cause loss of calcium 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 avoided meticulously.
Your proposals against osteoporosis?
You should definitely do sports or exercise, drink plenty of water, and consciously strive for heavy metal poisoning and toxicity.
