Recommended Diet for Good Bone Health
August 20, 2009
Calcium is an indispensable for a healthy life. The human body performs to retain calcium levels in blood within an exceptionally constricted range by controlling assimilation of calcium from gut and bone.
Measures to endorse bone health are significant all through life to reduce thinning of bones in old ages. As bones thin, risk of fracture increases. Hip and knee fractures are the most common bone problems associated with old age.
Majorly dietary recommendations exclusively emphasize on elevating intake of calcium. An increased consumption of calcium is not erroneous in itself but, with respect to bone health, regular intake of other nutrient and mineral is also essential. Given below are some dietary guidelines that are required to be followed in addition with consumption of calcium for strong bones.
Vitamin K – The major constituent necessary for optimum bone health is osteocalcin, a protein formed by osteoblasts. Elevated levels of under carboxylated osteocalcin (ucOC) in body leads to increased risk of fracture and is also, allied with both reduced bone density and weak bones at a specified density.
The most appropriate way to control elevated levels of ucOC is to increase consumption of vitamin K rich foods. The best sources to obtain vitamin k are green leafy vegetables and soy products.
Limit Sodium – Consuming a solely diet containing soaring levels of sodium and comparatively low levels of potassium triggers body to emit surplus calcium, which further leaves a negative effect on bones. It is advisable for individuals keen to maintain optimum health of bones to confine the daily consumption of sodium under 2200 mg.
Omega 3 Fatty Acids – Several researches have indicated towards significance of omega3 fatty acids and complex carbs to improvize bone mass density and stimulate calcium absorption. Certain fresh fruits and veggies containing high levels of omega 3 fatty acids and complex carbs should be consumed at least 4 times a week.
Avoid – It is recommended by several orthopedics to avoid smoking and limit the consumption of alcohol to prevent reduction of bone mass, which is one of the most common reasons responsible for frequent bone fractures. Excessive intake of caffeine, refined sugar, aerated beverages, preserved foods, and chocolates should also be discouraged to attain superior health condition of bones.
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