Nourish bones with... vitamins

Vitamins from a healthy, balanced daily diet have a positive effect not only on your figure, but also on your bones.

Vitamin D

Vitamin D is a fat-soluble vitamin that enhances the absorption of calcium and phosphorus in the intestine. In humans, the most important compounds in this group are vitamin D3 (cholecalciferol) and vitamin D2 (ergocalciferol). Cholecalciferol and ergocalciferol can be supplied to the body through diet and supplements.

The body can also synthesize vitamin D (specifically cholecalciferol) in the skin, from cholesterol, when the skin is exposed to enough sunlight. When the body lacks vitamin D, bones become dry and lose the ability to repair themselves.

Sunbathing is an effective solution to provide natural vitamin D to the body. If you are looking for this vitamin in food, you should choose to buy products such as fatty fish (especially sea fish, seafood), chicken eggs or cheese...

Remember, vitamin D is essential not only for bones but also supports liver function, the immune system, promotes anti-cancer and anti-depression effects and performs a series of other tasks. Proper nutrition and supplementation of functional foods are the solutions to ensure improved function of the whole body - Dr. Anna Zelechowska, a Polish rehabilitation specialist, emphasized.

Sunlight provides natural vitamin D for the body.

Vitamin K

Vitamin K is the next compound in the vitamins needed to maintain normal bone function. Providing the body with adequate high doses of vitamin K reduces the risk of bone fractures and the progression of osteoporosis.

Vitamin K needs to be taken with vitamin D, because vitamin D enhances the effects of vitamin K. We can supplement our bodies with natural vitamin K from dishes made from cabbage, cauliflower, asparagus, fermented milk products, egg yolks, etc.

Vitamin C

Vitamin C suggests that we associate it mainly with resistance to viral infections or healthy gums. On the contrary, few people know that vitamin C is also very important for bones. Our body needs vitamin C because it is an indispensable element for collagen synthesis. Collagen is the main component of tendons, bones, cartilage, ligaments, and cornea.

Collagen accounts for 25% of the total protein in the human body, accounting for 75% of the skin structure. Collagen is responsible for connecting tissues in the body together. Scientists often compare them to a glue that binds parts of the human body into a complete block, without collagen the human body would just be separate parts.

Natural vitamin C is available in many fruits and vegetables, especially lemons, oranges, tomatoes, potatoes...

Calcium

Calcium is, of course, the most important compound responsible for maintaining strong bones and teeth. Adequate calcium levels in the body also ensure normal blood viscosity, normal muscle function and good sleep. It is especially important to take care of dietary supplements rich in this element from childhood (provided when bones are growing). The more calcium in the bone structure, the more likely it is to reach the so-called maximum bone mass.

Therefore, the daily menu should include products rich in natural calcium. Calcium is abundant in green vegetables (such as spinach, kale, amaranth...); seafood (oysters, clams, mussels, snails, cockles... sea crabs, field crabs); milk and dairy products; chicken eggs; nuts (including peanuts, sesame, chestnuts)...

Phosphor

As a basic component of bones and teeth, phosphorus also plays a major role in transmitting nerve stimulants or creating osmosis of cell membranes. Hard cheese, meat (beef, turkey, pork), canned fish, fish stewed with bones, beans, eggs, pumpkin seeds… are abundant sources of phosphorus.

Magnesium

Along with calcium and phosphorus, magnesium is one of the main components of bone structure. Magnesium also plays an important role in lipid and protein synthesis, which helps in the formation of bones and other tissues, and ensures the stability of nerve conduction and muscle contraction.

About 50-75% of magnesium in the body is concentrated in bones (magnesium combines with calcium and phosphorus in the process of bone formation), the rest is distributed in muscles, soft tissues and a very small amount in the blood. Magnesium is also responsible for the process of energy absorption by muscles.

Magnesium is present in many different foods: Dark leafy vegetables such as spinach, kale, malabar spinach...; meat, milk, millet, soybeans, peanuts, green beans, sweet potatoes, cocoa, some herbs, some fruits (such as bananas, avocados, dried apricots); in hard water, mineral water.

According to SK&DS