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Bones are an integral part of our body. Without bones, there is no structure to support the frame of the body. In addition to providing structure, bones also protect our vital organs such as the heart, lungs, kidneys, and more. Bones grow mainly during childhood and adolescence; therefore, having strong bones is essential.
How to improve bone endurance?
It lies in the magic of nutritional vitamins. Taking care of our bones at every stage of life will enhance our physical capabilities. As we age, we tend to be at risk for conditions like osteoarthritis, which means the underlying bones and joint cartilage degrade. Osteoporosis is a condition in which bones become brittle and break down easily, leading to reduced mobility and joint pain.
Vitamins needed for bones are essential. Here are some essential vitamins to help protect your bones and keep them strong in the long run:
Vitamin A
by that time bone vitamins, vitamin A plays a big role. This vitamin has a good effect on osteoclasts, resorbing bone matrix and osteoblasts, which are bone-building cells. Some clinical researchers point out that the increase in vitamin A in our body tends to lead to fractures and lower bone density.
Sources: Vitamin A can be found in fish and meat; in particular, fish and animal livers are rich in vitamin A. Beta-carotene is a rich source of vitamin A, found in orange and dark green vegetables and fruits.
Vitamin D
Vitamin D is stored in fatty tissue in our body. This vitamin allows our body to absorb calcium. The best source of vitamin D is sunlight, so exposing our bodies to sunlight for extended periods of time each day can help.
Sources: This vitamin is also found in oysters, fish, milk, grains, and more.
Vitamin B12
These vitamins have a good effect on strong bone cells. When levels of this vitamin drop, patients are likely to have osteoporosis.
Sources: Vitamin B12 is found in meat, eggs, dairy products and fish.
Vitamin C
Vitamin C is not only important for strong bones, but also for gums. The main function of this vitamin is to aid in the development of collagen, upon which bone mineralization is accomplished. High levels of vitamin C in our body are associated with higher bone density.
Sources: Vitamin C is found in vegetables like cauliflower, broccoli, and peppers, and fruits like oranges, strawberries, and papayas.
Vitamin K
Vitamin K is needed for normal growth and development of bones. This vitamin absorbs calcium and ensures bone growth. When levels of this vitamin drop, it reduces bone density.
Sources: Cooked broccoli, cabbage, Brussels sprouts, canola oil, olive oil, spinach, and more are rich in this vitamin.
Now that you know all there is to know about bone vitamins, make sure to create a good meal plan for healthy bones.
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