Keeping Bones Healthy with Good Eating Habits

The Importance of Calcium and Vitamin D for our bones

A varied diet contains all the substances necessary for the body, including calcium, which is present in almost all dairy products. That is why it is important that during adolescence (when calcium stores are formed) young people maintain a diet with a sufficient amount of calcium, appropriate to their age.

In addition, the healthy habit of having a glass of milk, yogurt, or a portion of cheese accompanying daily meals should not be replaced as you grow older by less healthy habits, such as drinking sodas or artificial juices.

Calcium also protects against osteoporosis, a very common disease among people around 45 years old, which is characterized by the loss of bone mass that facilitates bone fractures.

Vitamin D is also very important for maintaining strong bones because it helps the body absorb calcium from food. Sunbathing at a recommended time, early in the morning or late in the afternoon, is very good because it facilitates the transformation of this vitamin. (but of course, always using the sun protection your dermatologists recommend).

Nutritious Foods That Are High in Vitamin D

Dairy is an essential food. Milk is the main source of calcium and vitamins A, B, and D.

Soy is an Asian legume that can be found in the form of seeds, sprouts, or in different products. It is very nutritious because it provides us with a large number of proteins of high biological value, fiber, group B vitamins, potassium, phosphorus, calcium, and magnesium.

Sardines: Due to their high content of omega-3 fatty acids, sardines are good for bone health. They are also rich in vitamin D, which favors the absorption of calcium and its fixation to the bone, as well as regulates the level of calcium in the blood.

Nuts are very good for the bones due to their high calcium content. They are the perfect dairy substitutes, ideal for people who are lactose intolerant.

Spinach: Its properties are many. Spinach is a source of vitamin K, which helps us retain calcium in the bones. They also contain protein and other minerals such as magnesium, zinc, and phosphorous, which is very helpful in having strong bones.

Salmon: Salmon is one of the healthiest foods. Its high amount of vitamin D helps us to have stronger bones. Rich in protein and omega-3 essential fatty acids, it also helps lower cholesterol levels and fights hypertension.

Legumes are a source of essential proteins in our diet and contain a large number of essential amino acids. They also contain vitamin B12 and B6, calcium, phosphorus, magnesium, iodine, and potassium, all of which are necessary for the health of our bones and our neuromuscular system.

Many other foods such as eggs, kiwi, and orange, among others. Balancing food daily, watching your weight, and exercising is very necessary to enjoy good health in general.

Orthopedic Corner | Leon Mead MD Orthopedic Doctor | 730 Goodlette Road North, Suite 201  Naples Florida 34102 | Phone: (239) 262-1119