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After that, the bones slowly lose calcium, but by consuming enough calcium through the diet you can significantly slow down that loss. It is important to emphasize that calcium is not the only nutrient that is significant for the bones.

Calcium – why, how much and from which foods you can consume it?

Most of the people do not know that the body does not use calcium only for bone building, but also for many other vital processes.

If you have a deficiency of this mineral in the diet, the body will pull out the calcium from the bones and ensures the smooth operation of these processes.

In time, this can lead to a dramatic loss of bone density, osteoporosis, bone fractures or curvature of the spine.

Women after menopause are particularly at risk for osteoporosis (diseases that cause loss of bone density) and that is why you should prepare and make a stockpile for the season, in that way you will consume foods rich in calcium. Although it happens rarely, men can also get osteoporosis.

Adults need about 1 gram of calcium per day.  Children in development need increased calcium (from the 9th until the age of consent, they should take 1.3 grams per day) and adults over 50 years (1.2 grams).

Foods that will help you reach these numbers are:

  •  Milk – 113 mg (11% of the daily requirement, per 100g)
  •  Sesame seeds – 989mg (99% of daily needs)
  •  Sardine – 382mg (38%)
  •  Almonds – 264mg (26%)
  •  Spinach – 99mg (10%)

All the numbers relate to 100g. Milk is by far the most practical source of calcium, because it is drunk.

Vitamin D

Vitamin D is essential for the bones because it helps the body to absorb calcium and it also regulates the amount of calcium in the blood.

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If you have a vitamin D deficiency, it means that the calcium that you enter is not used properly. The body produces vitamin D when we are exposed to direct sunlight, but we also have it in some foods:

  • Fatty fish such as salmon, tuna and mackerel
  • Veal and beef liver
  • The yolk of the egg
  • Products such as cereal, juice or yogurt are often enriched with vitamin D (indicated on the packaging)

Vitamin K

In the past, it was believed that the function of vitamin K is limited only to blood clotting, but today it is known that it plays a major role in bone health. Vitamin K supports the mineralization of the bones and acts on the calcium balance in the body.

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Foods that contain vitamin K:

  •  Kale – 882 mcg (1103% of the daily value, per 100 grams)
  •   Brussels sprouts or cabbage – 194 mcg (242%)
  •  Lettuce – 174 mcg (217%)
  •  Broccoli – 141 mcg (176%)
  •  Leeks – 47.0 mg (59%)
  •  Kiwi – 40.3 mg (50%)
  •  Green leafy vegetables

Magnesium

Magnesium is a mineral that helps in the absorption and retention of calcium. It is also found in the bones, but in smaller quantities than calcium.

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Foods rich in magnesium:

  •  Almonds – 268mg (67% of the daily value, per 100 grams)
  •  Cashews – 260mg (65% dv)
  •  Peanuts – 176mg (44%)
  •  Cooked spinach – 87 mg (22%)
  •  Boiled soybeans – 86 mg (21%)

If the list of these foods is long for you to remember, you can simplify it in one sentence.

Bone health can be insured by using milk, green leafy vegetables (which have vitamin K, magnesium and calcium) and the occasional stay in the sun is good for vitamin D.

What is also important for bone health?

Regular physical activity is important for bone strength. A good workout with weights and exercises that use body weight (pushups and squats) are especially significant because these exercises put pressure on the bones, and it sends signals to the body to mineralize the bones. Our body adapts to the activities that we perform. Muscles grow to adapt the efforts, and the muscle increase ensures the correct posture and proper position of the bones.

And what is bad for bones?

When we have listed all the things that are good for the bones, we need to mention the substances which can have a detrimental effect on bone strength.

You should not enter these substances in large quantities:

  •  The salt can be bad for your bones if it is used excessively, because it improves calcium excretion through the urine.
  •  Carbonated drinks, especially Coca-Cola and its copies, also negatively affect the bone density, because they have a phosphoric acid which binds to calcium and magnesium in the digestion and makes the absorption of these minerals more difficult.
  •  Alcohol may be harmful for the bone strength, if you use it excessively. However, it is interesting that moderate consumption of alcohol (one drink a day) can even have a positive effect on bone density.
  •  The effect of caffeine on bone density is very weak and can be undone with a few tablespoons of milk in your coffee.
  •  Proteins also have a little or no effect on bone density, a lack of protein in the diet may even harm the development of bones.

Consume them both without fear.