Bone density increases in importance as we age. For some, the bones become so brittle that a fall can lead to a fracture. The challenge, of course, is figuring out how to maintain a healthy bone density.
It is easy to maintain good bone density when consumed Foods Rich in Vitamin C and Calcium. Healthy foods full of vitamins and nutrients may not be as satisfying to the taste buds as other less nutritious alternatives, yet they are an essential component of a balanced diet. So let’s dive into how to increase bone density on your own by changing your eating habits and lifestyle.
Eat fruits and vegetables rich in vitamin C
Vitamin C is important for collagen production, which ultimately facilitates the development of stronger bones. Bone health problems can also result from excessive alcohol and/or caffeine intake, long periods of physical inactivity, stress, and lifestyle problems. At a minimum, you should consume at least 3-5 servings of vegetables and fruits – every day – just to achieve the “recommended” 90 mg of vitamin C per day, to avoid scurvy. But in reality, each person needs more to maintain a healthy body.
Keep in mind that this vitamin is water soluble, which means that the body will eliminate the excess if taken in high doses as a supplement. Examples of foods rich in vitamin C include camu camu, broccoli, kiwi, black currants, peppers, most citrus fruits, and Brussels sprouts.
Boost your natural calcium intake
Calcium is also essential for bone health. Calcium can be taken through food or supplements. The upper recommended limit for calcium is 2,500 mg per day. However, this suggested intake applies to adults between the ages of 19 and 50.
People 51 years of age or older are advised to consume 2,000 mg per day. Calcium and phosphorous work in unison to generate hydroxyapatite, a mineral that enhances bone density and strength. Low calcium levels can be difficult to determine because the vast majority of calcium is within the bones. If blood levels drop, calcium moves from the bones into the bloodstream, increasing the potential for low bone mineral density.
Although calcium is essential for bone health and strength for generations to come, it will not produce the desired result unless it is taken with other vitamins. So consume calcium along with vitamins D and K to get the most out of it and ultimately increase the strength of your bones. Vitamin D ensures that calcium can be absorbed into the bloodstream. Vitamin K sends calcium to the bones.
Eat more protein
Increase your protein intake, and you’ll reduce your chances of breaking a bone after a fall or other accident. Protein enhances bone strength and structure, which is especially important for bone health at age 65 and older.
As with any food option, be sure to focus on quality and not overeat.
Avoid low-calorie diets for too long
Low-calorie or calorie-restricted diets in which minimal food is consumed may inevitably lead to bone health problems. Even such an extreme diet has the potential to stimulate bone density loss.
Of course, fasting or intermittent fasting has its purpose and can serve you well with your health goals. But, depending on your own needs, consuming enough proper nutrition – based on your activity level – will help you maintain a healthy bone density.
One final note: In terms of lifestyle habits to keep your bones strong, never underestimate the value of strength training or just maintaining your regular physical activity.
Reposted from Natural Health 365