Bones are one of the main pillars of the human body, for they provide a proper structure to it. There are about 206 bones in the adult human skeleton. They include bones of the skull, spine (vertebrae), ribs, arms, and legs. The human bones constitute connective tissues which are built with calcium and specialized bone cells. Also, bones include bone marrow, wherein the blood cells are made. Together with muscles and joints, bones offer freedom of movement and support our musculoskeletal system. To keep your bones healthy, you must maintain a balanced diet and regular exercise. In this article you will learn about the three nutrients must include in your diet for strengthening the bones.
THREE BONES- STRENGTHENING MINERALS
CALCIUM- Calcium is undoubtedly, irrevocably the most vital nutrient for bones. The best nutrition and supplement store promotes calcium supplements as the key component of healthy bones. Human bones are the primary storage site of calcium. Plus, since the human body cannot make calcium on its own so we need to consume it through outside food and supplements. Moreover, calcium constantly gets remodeled in the skeleton (bones). Old bones are resorbed and then new bones are formed. The surprising fact is that it takes about 10 years for all the bones in one’s body to be renewed. Hence, the maintenance of bones by consuming enough calcium from a young age is recommended. Coming to old age, bone density automatically starts declining. Hence, there are brittle, fragile bones and an increased risk of osteoporosis and fractures. Hence, calcium intake gets even more important in old age.
The expert-recommended dosage of calcium is at least 1,200 milligrams along with 800 to 1,000 international units of vitamin D a day. Vitamin D, you see, helps in the absorption of calcium in the bones hence it is also important. Let us now plunge into the best sources of calcium. These include dairy products like milk, cheese, and yogurt. Other calcium sources include green leafy vegetables, like spinach and collard greens, salmon, sardines (with bones), and tofu. One of the best ways is to mix the ON pro complex mass gainer in milk, blend it well and drink. This smoothie will give you double the benefits, of milk as well as of mass gainer. Together, they will enhance the calcium content in your bones and make them healthy.
MAGNESIUM- The second important mineral for healthy bones is magnesium. Magnesium is one of the most abundant minerals in the body, actually the fourth most abundant mineral. Most importantly, sixty percent of magnesium is found in our bones. It helps your body, basically your bones to easily work throughout the day. Magnesium caters to six hundred chemical reactions in the body. From keeping the heartbeat steady to regulating our blood pressure, lowering the risk of cardiovascular issues and heart stroke, and building and maintenance of bone health, magnesium manages tons of body functions. Magnesium also enhances muscle and nerve functions, more energy production, DNA replication, and RNA synthesis. Magnesium is beneficial for both mental and physical health. Above all, magnesium is crucial for bones. Magnesium helps in the strengthening of our bones. Magnesium interacts with various other nutrients, especially calcium, phosphorus, and vitamin D, thereby helping in keeping the bones healthy. Magnesium is also important for healthy parathyroid hormone (PTH), which is further responsible for the regulation of calcium and phosphorus levels in the body. The result is stronger bones.
COLLAGEN- Collagen is technically a protein. Collagen forms thirty percent of your body’s protein. Collagen is noted for providing structure, support, and strength to our skin, muscles, bones, and connective tissues. Collagen is the primary building block of the body’s skin, muscles, bones, tendons, ligaments, and other connective tissues. Collagen is also found in other organs, blood vessels, and intestinal lining. Since all proteins are made up of amino acids, hence collagen too depends on amino acids. The amino acids which help in the creation of collagen are proline, glycine, and hydroxyproline. To maintain the proper production and level of collagen you can buy amino acids supplements. They are easy to consume. Simply mix them in water and drink. Amino supplementation will help in the maintenance of collagen protein, which in turn will strengthen your bones. The specific functions of collagen include-
- Catering to the formation of fibroblasts in your dermis (middle skin layer), which helps in the growth of new cells;
- Helping in the replacement and removal of dead skin cells;
- Offering a protective covering for the organs;
- Rendering structure, strength, and elasticity to the skin;
- Helping in the clotting of the blood;
In context to bone health, collagen helps in balancing bone density. Bone mineral density by the way starts decreasing with age. But with the maintenance of collagen via supplementation, the lowering of bone density can be controlled. In an experiment, people who took collagen peptides for one year saw an improvement in their bone mineral density. Hence, their bones turned stronger and healthier.
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