What are the best foods for your bones your body's complete structure is based on ear bones they not only protect the vital organs of your body, for example, your heart and brain but also help you in maintaining stability performing movements and basically the complete framework of your body depends upon your bones to make your bones healthy and strong
you need to eat healthy food and spend some time exercising catherine tucker PhD who is tufts university bone researchers says that there is a constant process of building up and breaking down in healthy bones and they require specific nutrients besides vitamin c and d to maintain that balance some of these important nutrients to improve your bone health are mentioned in this article potassium potassium maintains the body's acid levels keeping it in a narrow range that helps to keep healthy bones strong portion is very important and our body needs 4700 milligram per diem per day some main sources of potassium include some fruits potatoes green leafy vegetables fish raisins and yogurt to consume the recommended potassium every day you should drink orange juice six ounces contain fourteen hundred and thirty-five milligrams potassium eat raisins one cup contains 1:08 six milligrams potassium fish one fill it has 916 milligram per - iam in eat and drink fat-free milk eight ounces contain eight hundred and fifty milligrams potassium magnesium magnesium and calcium combined together to build up the bone mass at the top of the platform formed by the by the proteins green vegetables whole grains cereals beans nuts and seafood are good sources of magnesium our body needs 400 milligrams magnesium as recommended by nutritionists you can get this by eating oat bran half cup contains 110 milligram pumpkin seeds 1 ounce contains 151 milligram magnesium artichokes eat them cooked half cup contains 50 milligram magnesium and brown rice it cooked half cup contains 42 milligram magnesium proteins proteins are very important nutrients for bone health as they play a vital role in the formation of the base of the bone they create a platform around which healthy bones are formed you should consume 46 to 56 grams protein per day the best sources of protein are you Gert lean beef eggs milk soy and cheese to get the recommended protein intake per day you can eat cottage cheese 1 cup contains 28 grams protein ground turkey one patty contains 22 grams protein and tofu 1/4 block contains 7 grams protein vitamin came besides vitamin C and D vitamin K is also very important for our bones as it also helps in building up and strengthening the scaffolding of the bone 90 grams with I mean k consumption every day is recommended you can easily get this by eating one cup of cooked broccoli spinach or Brussels sprout vitamin b12 an increase in the levels of an amino acid called homocysteine makes your bones weak vitamin b12 is a is essential to prevent the rise in the levels of homocysteine and helps to maintain the strength and stability of the bones you can take multivitamins to get the recommended amount of vitamin b12 that is 2 point 4 microgram taking proper care of your bones at the early age prevents them from being damaged when you get old you should make sure that you are consuming all the nutrients that are essential for your bones so you do not have to face any pins or discomforts later