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How to Strengthen Bones?

by Eloiza

Bones are fundamental to our body. Daily movement, from children’s games to adult training, is critical for the development and maintenance of a strong and healthy skeleton. 

In addition to supporting the body, bones contribute to the production of substances useful to the whole body, including important mineral salts such as calcium and phosphorus. 

As we age, the bone mineral density (the measure of the amount of minerals contained in a cubic centimeter of bone) gradually decreases, physiologically and can lead to osteoporosis.

Adequate nutrition allows you to strengthen bones and prevent conditions such as osteoarthritis and osteoporosis or simple bone injuries and fractures. Care and attention must also take place from childhood and adolescence, because they represent the most critical periods of skeletal development, in which the maximum peak of bone mass will be defined. 

The main nutrients for building, maintaining and fortifying bones are calcium and vitamin D. If you do not take enough calcium, this mineral will be poorly available in the blood and therefore your body will end up obtaining it by drawing from the bones that, over time, can exhaust the stocks increasing their fragility. 

It is therefore important to provide, through nutrition, a correct intake of macronutrients such as Calcium, phosphorus, vitamin D, vitamin K and maintain an active lifestyle. 

10 GREAT BONE STRENGTHENING FOODS 

Let’s find out together what foods can help us.

  • Almonds, nuts, hazelnuts: rich in calcium, phosphorus and potassium. A correct portion, according to the guidelines, is about 30 gr. 
  • Sardines, anchovies, mackerel, salmon: they contain calcium and vitamin D, as well as rich in other useful components such as omega-3 fatty acids.  
  • Legumes: Sources of calcium and magnesium, beans, peas or lentils are other great allies for bones. 
  • Avocado: Avocado is rich in vitamin K, which is essential because it promotes the absorption of calcium. It also contains molecules called saponins that would seem to improve the symptoms of osteoarthritis. 
  • Ginger: according to some studies it has a powerful effect in preventing and relieving rheumatoid arthritis, a chronic inflammation of the joints. 
  • Broccoli: excellent source of nutrients because it contains calcium, phosphorus, zinc, vitamin A, C, K. 
  • Spinach: full of vitamin K and calcium, help prevent osteoporosis and keep bones healthy. 
  • Milk and derivatives: Dairy products are among the main sources of calcium but you need to pay attention to the content of saturated fats. In fact, it is preferable to prefer lean milk and cheeses, such as yogurt or ricotta. You can also opt for vegetable drinks (soia, oats, almonds, etc.) rich in calcium and vitamin D. 
  • Figs and citrus fruits: Oranges and lemons contain vitamin C, useful for the synthesis of structural proteins such as collagen (also present in bones) and calcium in good quantities. Figs are rich in fiber, magnesium and potassium. 
  • Sesame seeds: a valuable source of calcium, magnesium and zinc that play an important role in maintaining bone density. It is a useful food particularly during the period of menopause or for those following a vegan diet. 

NUTRYCELL CAN ALSO HELP YOU 

Nutrycell, as a natural food supplement, is considered an excellent ally for strengthening bones and preventing bone diseases. 

Nutrycell is, specifically, an adjuvant in the treatment of osteopenia, a disease, often associated with menopause, which can lead to osteoporosis and also reduces risk factors for osteoporosis. 

Through the improvement of oxidative metabolism, it also improves the quality of bone tissue itself and contains multiple properties that produce beneficial effects on the whole body. 

Nutrycell also contributes to the strengthening of bone tissue thanks to the very high concentration of calcium contained in its main ingredient: the red algae Lithothamnium calcareum. Red seaweed contains a high percentage of calcium, essential macro-minerals and over 30 vital trace elements for human health including selenium, magnesium, potassium, phosphorus, iron, copper, zinc, iodine and silicon, vitamins, amino acids and phytohormones.

As we have seen earlier, they are all elements that favor bone tissue trophy in all situations of deficiency or excessive loss of calcium.

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