Your body is made up of more than 200 bones, and your lifestyle plays an important role in the health of your skeletal system. The amount and type of activity you engage in, your weight, tobacco and alcohol use, and diet all contribute to your bone health.
with so many non-modifiable risk factors Associated with bone health such as age, gender, genetics, and hormones, it’s becoming increasingly important to focus on the dietary and lifestyle changes you can make to maximize your bone health.
As you think about how you can make changes to your diet, you may want to consider which nutrients and vitamins you need more of. For example, calcium and vitamin D are important for maintaining healthy bones and limiting the risk of bone loss and osteoporosis.
That’s why eating foods rich in calcium and vitamin D is the most important eating habit for stronger bones.. Whether from natural food sources or supplements, incorporating these nutrients into your daily meal plan is essential.
If you’re also looking for an easy health boost that you can take first thing in the morning, here are the The best supplements to prevent bone loss.
Consume Calcium for Bone Health
Bone is living tissue with the ability to grow and repair itself when damaged. While collagen is an important protein that provides the soft structure of bones, calcium is the nutrient responsible for the strength and hardness of bones.
In fact, a diet lacking in calcium can reduce bone strengthwhich leads to an increased risk of osteoporosis, which is a disease characterized by brittle bones.
Calcium is a mineral found in dairy-based foods like yogurt, milk, and cheese, as well as vegetables like kale and broccoli. One of the most exclusive sources of dietary calcium is fish whose bones are eaten, such as canned sardines. One of the other main sources of calcium in the typical American diet is calcium fortified (meaning calcium is added), which is commonly found in products such as juices and cereals, as well as soy milk and tofu. If a product is fortified, it will almost always say so on the front of the package.
Calcium is also frequently consumed. through supplements. With animal, plant, fortified, and supplemental forms available, access to this nutrient is plentiful. While this mineral is responsible for strong bones, vitamin D is necessary for your body to properly absorb consumed calcium.
Why do you also need vitamin D?
According to Today’s medical news, your body needs vitamin D to properly absorb calcium. One of the main ways vitamin D can help with this is by increasing your body’s absorption of calcium. through your gut. Vitamin D also helps regulate the amount of calcium in the blood and research suggests that without adequate amounts of this vitamin, your kidneys may expel too much calcium.
High amounts of vitamin D are not found naturally in as many dietary sources as calcium. Fatty fish like salmon and trout, as well as fish liver oils, are among the best sources of vitamin D. Egg yolks and cheese also contain some vitamin D, as do mushrooms. However, plant-based sources of this vitamin are generally not absorbed as well as animal-based sources.
Like calcium, vitamin D is also often fortified in products such as milk or juices. But because it may be more difficult to find higher amounts of vitamin d in your food or drinks, many people consume this vitamin through supplements. In fact, you’ll often find calcium supplements that also contain vitamin D due to the absorption benefit.
Due to the essential roles that calcium and vitamin D play in bone health, they should be consumed regularly. If food sources that naturally contain these nutrients do not appeal to you, or you are unable to eat them due to food sensitivities or allergies, supplemental forms of each nutrient should be considered.