Our nutritional habits, which we have developed over time since the moment we were born, closely affect our bone quality. Obtaining a quality bone with the right foods, especially during the developmental period and early adulthood, will reduce the risk of bone diseases and fractures due to osteoporosis that may occur in later ages.
Rich in calcium, vitamin D, vitamin K, phosphorus and magnesium. foods positively affect bone development and health.
What are these foods?
At first, we all think of foods that are known to be rich in calcium, such as milk, yoghurt and cheese, but we should limit the foods that are beneficial for bones to these. Of course, it is not possible.
As animal food, fish with gray flesh and high omega-3 fat, such as sardines, salmon and tuna, are rich in calcium and vitamin D. While turnip, cabbage, okra and broccoli are rich in calcium; Spinach, okra, artichoke, tomato, potato, sweet potato, kale leaves, raisins, orange, grapefruit, papaya and banana are rich in magnesium, potassium, vitamin C and vitamin K. Consuming these foods in our daily diet in a balanced amount and variety appropriate to our needs is very important for healthy bone development.
In addition, avoiding foods and habits that will negatively affect our bone health is also necessary to protect our bone quality. As it is widely known, smoking is a habit that reduces bone quality, reduces bone density and increases the risk of fractures. It does this by affecting bone nutrition, especially by disrupting blood circulation.
Daily high doses of caffeine, which is found in high amounts in cola, coffee and tea, and ingesting phosphorus without taking enough calcium, also cause osteoporosis. For this reason, in order to ensure quality bone development, the consumption of cola and similar carbonated drinks, coffee, tea and alcohol should be limited.
Protein consumption is important for bone quality, and as people get older, they can reduce their protein consumption. This leads to loss of bone quality, but people who eat too much protein also experience calcium loss and, indirectly, osteoporosis. What is important is that in each age group the needs of that age are met. It is to protect our bone and body health by eating a balanced diet in line with the bee.
Read: 0
