The best vitamin to strengthen bones, how to consume it?
Vitamin K is a perfect ally to strengthen bones naturally.
Over the years, it is common for the bones to begin to weaken and, in turn, diseases appear that worsen this condition; For this reason, more and more people are looking for ways to strengthen their bones in the healthiest way possible, even preventing the appearance of said conditions.
In this sense, a good lifestyle composed of physical exercise and a good diet are completely necessary, if what is sought is to prevent possible complications, especially increasing the intake of vitamin K, which can be found in a variety of foods that nature offers. , as explained by a study published by the Institute for Research in Nutrition and Health Innovation at Edith Cowan University, in collaboration with the University of Western Australia, through the scientific journal Food & Function.
The results of said investigation make clear the significant contribution that this vitamin makes to the strengthening of the bones, since it demonstrated through a test that people who consumed more than 100 micrograms of vitamin K1 had a 31% lower probability of suffer a fracture.
Marc Sim, director of the revealing study, indicated for sure that these data are maintained if other factors that are related to bone fractures are taken into account, such as body mass index (BMI), calcium intake, the level of vitamin D and prevalent diseases.
Foods that can be consumed rich in Vitamin K
- Kale, with 817 mcg per 100 grams
- Swiss chard, with 830 mcg per 100 grams
- Spinach, with 483 mcg per 100 grams
- Broccoli, with 141 mcg per 100 grams
- Beetroot, with 484 mcg per 100 grams
- Fresh parsley, with 1,640 mcg per 100 grams
How to take care of the bones?
According to Medline Plus , calcium is important for bone health, as it keeps them dense and strong. Likewise, he mentions that vitamin D has a fundamental role, since it helps the body absorb calcium. This is why the Library experts recommend eating foods that provide calcium, vitamin D and protein.
How to include calcium in the diet?
Dairy is the largest source of calcium. Yogurts, buttermilk and cheeses are a great option to include in a balanced diet. Other foods that are sources of calcium are:
- Salmon.
- Sardines.
- Almonds.
- Sunflower seeds.
- Cooked molasses.
Osteoporosis
This recognized disease among the elderly is characterized mainly by thinning and weakening the bones, making them brittle. This increases the risk of suffering fractures due to a fall or simple movements such as bending over and coughing.
Fractures caused by osteoporosis “most often occur in the hip, wrist, or spine,” says the Mayo Clinic, a nonprofit organization dedicated to clinical practice, education, and research.
Symptoms
- Back pain.
- stooped posture
- Repetitive fractures in the same bone.
Causes
Calcium is one of the most important minerals for bones. This is vital for bone formation and renewal. When the body does not receive calcium and vitamin D, which help fix bones and maintain their density, bone mass is lost, which can cause osteoporosis to develop, explains Sanitas, a health entity.
