Why do we need food for bones and joints, what should we eat to strengthen bones and joints? You will learn from the article of the blog about healthy and proper nutrition – Sixmd.
According to studies, people over the age of 25 lose 1% of their bones each year. To avoid degenerative processes and live to a ripe old age with a healthy bone skeleton, a person needs healthy bone foods that help repair tissues and avoid fractures. So, what should we include in our daily diet? And what foods will benefit our bodies?
Table of Contents
Why do we need good food for bones and joints?
Bones are solid organs designed to perform the body’s protective and musculoskeletal functions. They are highly dense and can withstand a load of 160 kg per square centimeter.
Throughout human life there are two main processes in them – gradual destruction and regeneration.
Unfortunately, as we age, the process of degeneration outpaces regeneration, so bones lose their hardness and become more brittle.
The main enemy of our musculoskeletal system is osteoporosis, in which there is a gradual washout of the main building material of bones – calcium. The development of the disease can start on the background of smoking, alcohol abuse, age-related hormonal changes, but the main cause of the pathology is often a lack of food for bones and joints, which supplies the body with the necessary amount of calcium.
“The average calcium allowance for a person under the age of 50 is about 1,000 mg per day.
Thereafter, these values increase to 1200 mg.”
Trace element performs many functions:
- Forms bone and cartilage tissues;
- Strengthens teeth;
- Participates in muscle contraction processes;
- Blocks the absorption of saturated fats, thereby reducing cholesterol levels;
- Provides activity of the thyroid gland, pituitary gland, sex glands and adrenal glands;
- Regulates blood clotting;
In order for the body to function and develop fully, it needs foods for bones and joints that are high in calcium. But it should be borne in mind that this trace element on its own does not help a person much and is beneficial only in tandem with other substances and compounds.
So, for complete absorption of calcium the body needs vitamin D, and for additional support for bones and teeth requires phosphorus. In combination, all these elements improve bone regeneration and help avoid excessive thinning of bones.
What to eat to strengthen bones and joints
If calcium is not replenished in the body, not only osteoporosis, but many other serious diseases can develop over time. Its deficiency leads to rickets, curvature of the spine, disorders of blood clotting, the appearance of kidney stones. So everyone should know what foods strengthen bones, and include them in your daily diet.
Foods with calcium
The greatest amount of calcium is contained in milk. In order to replenish the daily norm of the microelement, it is necessary to drink not less than 1 liter of drink per day. However, this option is not suitable for everyone, especially if the person has lactose intolerance. As an alternative, you can use other products, such as hard cheese. It contains 720 mg of calcium per 100 grams, so you should eat 120-150 g of cheese daily to get the daily norm of the microelement.
Foods rich in calcium also include:
- Cottage cheese;
- Egg yolks;
- Rye bread;
All foods with calcium for bones can be eaten without fear, because an overdose of the element occurs only when it is consumed in its medicinal form.
Foods Containing Phosphorus
Phosphorus is an excellent food for bone tissue and plays an essential role in metabolic processes. Its daily norm is about 1500-1800 mg for an adult. Deficiency of phosphorus in the body can contribute to reduced ability to work, reduced mental activity, weakness, sleepiness, headaches.
Among the foods most enriched with this element are:
- Fish and seafood (especially mackerel, salmon, pollock, sardines, tuna);
- Veal – most of all in the neck part;
- Nuts and seeds (pumpkin seeds, bran, wheat germ)
- Egg yolks;
- Oat flakes;
- Cottage cheese and cheese;
When formulating a diet of bone-strengthening foods, it is important to understand that phosphorus is absorbed well only in optimal proportions with calcium. Therefore, it is worth giving preference to foods that have a similar balance. In particular, the right proportions of calcium and phosphorus are present in hazelnuts, hard fat cheeses, cabbage, and carrots.
Vitamin D foods
The main task of vitamins from group D is to ensure the absorption of phosphorus and calcium into the small intestine. They are essential in the diet and should be included in any diet, whether regular or dietary. The average daily intake of vitamin D is 15 mcg.
Most of it can be found in the following foods:
- Beef, chicken or fish liver;
- Oily fish;
- Fish caviar;
- Sunflower seeds;
When choosing foods to strengthen bones and joints, do not forget that the diet must be balanced and contain all the necessary substances for the body. Only in this case, your diet will be healthy and your bones will be strong and strong.