How can we make our bones strong
Answers
10 Natural Ways to Build Healthy Bones
Building healthy bones is extremely important.
1. Eat Lots of Vegetables
Vegetables are great for your bones.
They're one of the best sources of vitamin C, which stimulates the production of bone-forming cells. In addition, some studies suggest that vitamin C's antioxidant effects may protect bone cells from damage
(2Trusted Source).
Vegetables also seem to increase bone mineral density, also known as bone density.
Bone density is a measurement of the amount of calcium and other minerals found in your bones. Both osteopenia (low bone mass) and osteoporosis (brittle bones) are conditions characterized by low bone density.
A high intake of green and yellow vegetables has been linked to increased bone mineralization during childhood and the maintenance of bone mass in young adults (3Trusted Source, 4Trusted Source, 5Trusted Source).
Eating lots of vegetables has also been found to benefit older women.
A study in women over 50 found those who consumed onions most frequently had a 20% lower risk of osteoporosis, compared to women who rarely ate them (6Trusted Source).
One major risk factor for osteoporosis in older adults is increased bone turnover, or the process of breaking down and forming new bone (7Trusted Source).
In a three-month study, women who consumed more than nine servings of broccoli, cabbage, parsley or other plants high in bone-protective antioxidants had a decrease in bone turnover (8Trusted Source).
SUMMARY:
Consuming a diet high in vegetables has been shown to help create healthy bones during childhood and protect bone mass in young adults and older women.
2. Perform Strength Training and Weight-Bearing Exercises
Engaging in specific types of exercise can help you build and maintain strong bones.
One of the best types of activity for bone health is weight-bearing or high-impact exercise, which promotes the formation of new bone.
Studies in children, including those with type 1 diabetes, have found that this type of activity increases the amount of bone created during the years of peak bone growth (9Trusted Source, 10Trusted Source).
In addition, it can be extremely beneficial for preventing bone loss in older adults.
Studies in older men and women who performed weight-bearing exercise showed increases in bone mineral density, bone strength and bone size, as well as reductions in markers of bone turnover and inflammation (
Answer:
milk, cheese and other dairy foods.
green leafy vegetables, such as broccoli, cabbage and okra, but not spinach.
soya beans.
tofu.
soya drinks with added calcium.
nuts.
bread and anything made with fortified flour.
fish where you eat the bones, such as sardines and pilchards.