Diet for your bones

The diet for strong bones and good health in general, has to be a healthy, balanced and varied diet that includes at least 5 servings of fruits and / or vegetables a day, whole grains and low sugar or fat. Building strong bones when we are young helps to reduce the effects of bone density loss as we age and will allow us to alleviate many of the symptoms of osteoporosis.

A good intake of calcium is vital, because this gives the bones their strength and stiffness. As the bone grows old is of vital importance because it gives the bones its strength and rigidity. When the bone becomes old it is removed by the body and replaced by new bone (it has been calculated that adults replace their entire skeleton every seven to 10 years). Calcium, therefore, is deposited and removed from the skeleton on a daily basis. As we age, this renewal process slows down and increases the loss of bone density. When this happens, the holes in the inner mesh of the bone gradually become larger and the bones become more fragile. However, by maximizing bone mass early in life and maintaining a healthy diet, we can reduce the effects of this process.

Recommended foods: 

Onions: Several studies show that onions slow down bone reabsorption. One of the reasons why many people develop osteopenia or osteoporosis, because with age the bone-building cells (osteoblasts), they do it more slowly (after age 33 -35), but cells that remove old bone (osteoclasts), continue to work at the same level. Onion slows bone removal. It seems that the silicon content of the Onions could be helping in the creation of new bone. Silicon is needed to turn calcium into bone.

Prunes: They contain a fiber called inulin, which facilitates better absorption of calcium, so it helps strengthen bones and protects against arthritis.

Bananas: They contain all the RDA of potassium, an electrolyte that prevents calcium loss and therefore maintains good bone resistance. It also strengthens the nervous system, enhances immune function and helps the body metabolize proteins.

Broccoli: Rich in potassium, phosphorus, magnesium, iron and a high concentration of vitamin C, it is vital in creating the optimum bone matrix for overall skeletal strength. You can also use cauliflower, kale, Brussels sprouts and varieties, as they all have many of the same qualities. Magnesium is as important as calcium for the maintenance of strong bones.

Leeks: High in folic acid, a vitamin B studies have shown it reduces homocysteine, an amino acid that weakens bones and makes heart attacks more likely.

Nuts: Animal studies have found that omega-3the fatty ones) can add density to the bones and promote their formation. Some sources of Omega -3, other than walnuts, are salmon, and flax seeds.

Spinach: Contains vitamin K, which strengthens bone mineral density. Spinach is also rich in calcium, phosphorus, potassium and zinc, as well as selenium, which protects the liver and helps prevent Alzheimer’s disease.

Beware of: 

Proteins:  High protein intake increases the excretion of calcium in the urine. For most people, however, protein intake is not high enough to give cause for concern, but it could be a problem if you take protein supplements and / or follow a high protein diet to lose weight .

Salt: Consuming too much sodium can increase the loss of calcium in your urine. More than three-quarters of the sodium in our diet comes from processed foods, so the simplest way to reduce sodium intake is to eat less of these foods. Foods with less salt may initially have a mild taste, but gradually reducing the amount of salt, the palate will adapt and the salt receptors on the tongue will become more sensitive. Try using other condiments such as herbs and spices, lemon or mustard.

Caffeine: High intake of caffeine can reduce the absorption of calcium, each cup of coffee prevents the absorption of 6 mg of calcium, which is the amount you would get from 1 teaspoon of milk. The effect of caffeine is relatively small, but people with very high intakes should reduce consumption.

Alcohol: Excessive alcohol intake can damage cells that produce new bone. If you drink, stay within the recommended guidelines (no more than 2-3 units of alcohol per day for women).

Soft Drinks: Phosphate, in the form of phosphoric acid, is used as a preservative in most soft drinks. When phosphorus levels are higher than the levels of calcium in the blood, the body responds by stimulating bone breakdown to release calcium. Although there is no scientific evidence to show a detrimental effect on bone health, it is advisable to reduce if you have excessive consumption and limit the amount of soda your children consume.