Nutrition and DietTips for Strong, Healthy Bones

Tips for Strong, Healthy Bones

Having strong bones is vital to maintaining good bone mass. Learn what guidelines and tips exist to have healthy bones through diet.

How can we strengthen our bones? Although our bones regenerate up to 20 years of age, from that moment on the process is reversed. Follow the tips and guidelines that we give you to have strong bones. Throughout our lives, bones are in constant renewal, in such a way that our oldest bone mass is gradually being replaced by new matter.

Not surprisingly, during adolescence, bones tend to get stronger, denser, and grow a lot, since during this important period more bone mass is being created than is actually lost. But once we are over twenty years old, this interesting process is reversed, so that we begin to lose bone faster than it is generated.

Therefore, a series of guidelines and tips must be taken into account that help us to have strong bones, preventing our bones from becoming weaker and more fragile, and from breaking more easily.

What do your bones need to stay strong and healthy?

The importance of taking calcium

The calcium is an essential mineral for our body, especially to maintain strong, healthy, dense bones. The amount of calcium that our body needs varies with age, although we must pay attention to the following amounts:

Children between 9 to 18 years old:

  • 1300 mg. calcium / day

Adults under 50 years:

  • 1000 mg. calcium / day

Adults 51 years and older:

  • Men: 1000 mg of calcium / day
  • Women: 1200 mg of calcium / day

But we must be careful not to exceed the daily consumption of calcium, since taking too much can have an effect contrary to that expected, being negative for health. Why? Mainly because it can increase the risk of stones (stones) forming in the kidneys.

Foods rich in calcium

An excellent way to provide the amount of calcium that our body needs each day is by choosing foods that are a good source of this mineral. And, the most appropriate thing is to choose foods that contain the form of calcium that the body can absorb more easily.

For example, dairy products, yogurts, buttermilk and cheeses are recommended.  Also milk, although many nutritionists recommend choosing skim or low-fat milk.

But they are not the only foods rich in calcium. Also stand out foods such as vegetables and green leafy vegetables (chard, kale, broccoli, kale, collard greens, and Chinese cabbage), salmon and sardines, sunflower seeds, dried legumes and nuts (walnuts and almonds).

Get calcium + vitamin D

It is essential that calcium is consumed at the same time that we consume vitamin D, since this vitamin has the ability to help our body absorb calcium better.

Likewise, the recommended daily amounts of vitamin D also vary depending on age. Take note:

Children between 9 to 18 years old:

  • 600 IU of vitamin D / day

Adults under 50 years:

  • Between 400 to 800 IU of vitamin D / day

Adults older than 51 years:

  • Between 800 to 1000 IU of vitamin D / day.

On the other hand, the daily amounts of vitamin D cannot exceed 4000 IU per day.

Foods rich in vitamin D

An excellent way to provide vitamin D to our body is by sunbathing. Just 30 minutes a day. Of course, it is advisable to do it safely, avoiding the hottest -and dangerous hours of the day, as well as always doing it with a sunscreen applied to the skin.

We can also do it through certain foods rich in vitamin D such as dairy and yogurt, eggs, mushrooms, bonito, tuna, sardines, anchovies and margarines or enriched butter.

Magnesium is just as important

Whenever we talk about bones, both calcium and vitamin D are often mentioned, but we tend to forget about another nutrient that is as essential as it is fundamental for our bone health:  magnesium.

It is an extremely important mineral for our bones and muscles, since it is part of them and also intervenes in their maintenance. Therefore, a varied and balanced diet must be equally rich in magnesium if we want to enjoy good bone health.

Magnesium-rich foods

It is advisable to consume 300 mg each day. Magnesium. An excellent way is to add dried fruits (almonds, hazelnuts, walnuts and pistachios), sesame and sunflower seeds, cereals (especially wheat germ, millet and rice) and legumes (such as chickpeas, lentils, beans) to our diet. And soy).

Other useful tips to help you

Here is a brief and quick summary that will help you to enjoy healthier and stronger bones:

  • The calcium is very important for bones, so that daily, you should eat a gram and a half of this mineral.
  • Consume vegetables such as beets or spinach (with oxalates) in moderation, as they hinder the absorption of calcium.
  • Avoid diets rich in protein of animal origin, while avoiding excess salt.
  • Drinking plenty of fluids, especially water, is very important.
  • Practice physical activity daily, especially exercises with weights, since they increase not only strength, but also bone mass.
  • Avoid tobacco and alcohol, as they hinder the absorption of calcium.

In addition, if you wish, you can take some nutritional supplements that have calcium and vitamin D, which will help you strengthen your bones.



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