Diet plays a fundamental role in the health of our bones, and we often don't realize how what we eat can influence this.
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As a physical therapist, I always explain to patients that bones are not fixed or static structures.
They are constantly being remodeled, that is, they are always being renewed.
Therefore, a good diet is essential to maintain bone health throughout life. We will talk more about all this below. Let's go!
The composition of bones and what they need
Firstly, bones are formed by a combination of minerals, mainly calcium and phosphorus, as well as proteins, such as collagen.
These elements are essential for bone structure and strength. To keep our bones strong, we need to provide our bodies with the right nutrients.
Otherwise, we can develop problems such as osteoporosis, weak bones and a higher risk of fractures.
Now I will explain how each nutrient directly influences bone health and which foods can help.
1. The role of calcium in bones
First of all, calcium is the most well-known mineral when it comes to bone health, and for good reason.
About 99% of the body's calcium is stored in bones and teeth. It is essential for the formation and maintenance of bone density.
If we don't consume enough calcium, the body will take this mineral from the bones to maintain other vital functions, such as muscle contraction and blood clotting.
So this can weaken the bones over time.
And some foods rich in calcium are: milk and dairy products, dark vegetables, and sardines and salmon.
2. Vitamin D and calcium absorption
Secondly, there is no point in consuming calcium if your body cannot absorb it properly. This is where vitamin D comes into play.
It is essential to help the intestines absorb calcium from food. Without enough vitamin D, even with a calcium-rich diet, our bones can suffer.
The main source of vitamin D is sun exposure. When we get moderate amounts of sun, our skin produces this vitamin naturally.
But we can also gain it through diet, with foods such as eggs, fatty fish, cereals and vegetable milks.
3. Proteins for bone structure
Next, many people don't know, but proteins are also essential for bone health.
They help in the formation of collagen, which is an important part of the bone matrix.
Collagen is like a covering that supports the minerals, giving bones the ability to withstand impacts and pressure.
On the other hand, excess protein can cause a greater loss of calcium through urine. Therefore, it is important to balance protein consumption with other nutrients.
Here are some foods with healthy proteins: lean meats, poultry, fish, eggs, beans, chestnuts and nuts.
4. Magnesium and bone balance
Magnesium is another essential mineral for bone health. It helps regulate calcium levels in the body and is necessary for the formation of bone matrix.
Furthermore, magnesium participates in the activation of vitamin D, enhancing its benefits.
And foods rich in magnesium are pumpkin, sunflower and flax seeds, almonds, spinach, avocado and even chocolate with a high cocoa content.
5. Phosphorus and its function in bones
Now, let's talk about phosphorus, which works together with calcium to form the structure of bones.
However, excess phosphorus in the diet can be harmful, as it interferes with the absorption of calcium.
So, always have a balanced diet, but consume meat and fish, vegetables, seeds and nuts, which are sources of phosphorus.
6. The role of vitamin K
And finally, we have vitamin K, which is less well known but is very important for bone health.
It helps to fix calcium in the bones, contributing to their density and preventing fractures.
And foods that are sources of vitamin K are: green leafy vegetables, broccoli, cabbage, avocado, soybean oil and olive oil.
Foods that can harm bone health
Just as there are foods that strengthen bones, there are those that can harm your health.
Excessive consumption of some items can interfere with calcium absorption or even cause its loss.
1. Excess salt can increase the excretion of calcium in the urine, which can weaken bones over time.
2. Cola-based drinks contain excess phosphorus, which can interfere with the calcium balance in your bones.
3. In excessive amounts, caffeine can make it difficult to absorb calcium.
4. Excessive alcohol consumption can impair bone formation and increase the risk of fractures.
Maintaining a balanced diet is essential for bone health.
Eating foods rich in calcium, vitamin D, magnesium, protein and other nutrients can help prevent problems such as osteoporosis and fractures.
Additionally, it is important to avoid excess salt, soft drinks, caffeine and alcohol, which can harm your bones.
If you have questions about how to adjust your diet or routine, seek out a nutritionist.