Nutrition Plays an Important Role in Bone Health


Nutrition Plays an Important Role in Bone Health

Nutrition Plays an Important Role in Bone Health

The food we eat and the nutrition we receive plays a crucial role in overall bone health and the prevention of certain disease and illnesses. According to the National Osteoporosis Foundation, nearly 54 million Americans will be affected with bones loss and osteoporosis. Osteoporosis is a disease, where a person’s bones become weak and brittle. This is often due to, too much bone loss or the body not making enough bone and/or the combination of both.

Below we are showing you how nutrition plays an important role in bone health.

A balanced diet

A well balanced diet, rich in plant-based foods, fruits, vegetables, nuts, plenty of protein and limited sodium is ideal for bone health. Researchers recommend eating at least five fruits and vegetables each day. Studies also suggest eating plenty of phytonutrient rich fruits and veggies. This includes bell peppers, turmeric, guava, grapefruit, watermelon, tomatoes and leafy greens to name a few.

For a good source of protein lean towards lean meats such as fish or chicken. Though you can also opt for eggs, nuts, whole grains and legumes. Limiting your sodium intake will also prevent your body from loosing calcium. While still maintaining a healthy weight and keeping up with regular exercise.

Calcium

Calcium is known for it’s role in improving bone health, as it is essential for building bones. When we are children, our bones are constantly growing and as we age, they begin to slowly break down, making the need for calcium that much more important. Good sources for calcium include, milk, yogurt, cheese, green vegetables (kale, broccoli, etc), oranges and salmon.

The recommended daily requirement for calcium in men from 19-71 is 1,000 mg, after 72 it increases to 1,200 mg. While the recommended allowance for women 19-50 years of age is 1,000 mg, though it increases after just 51 to 1,200 mg.

Vitamin D

Last but not least, vitamin D. This powerful vitamin is beneficial for many areas of the body and plays an important role in calcium absorption and maintenance in the body. Most Americans consume vitamin D through vitamin D fortified foods, though it is also produced naturally when we are exposed to sunlight. However, the National Osteoporosis Foundation recommends most people take a vitamin D supplement.

 

Source for this Article:

http://www.tallahassee.com/story/life/wellness/2016/11/01/nutrition-plays-important-role-keeping-bones-healthy/93060796/

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