The bones are decisive for the body. They support and allow people to move, while protecting the brain, heart, and other organs from injury.
Additionally, they store minerals such as calcium and phosphorus, which are key to keeping them strong, but also, when required, they are released to other organs for different uses., According to the National Resource Center for Osteoporosis and Related Bone Diseases, in the United States.
These structures are living tissues in constant renewal. On the one hand, new bone is formed (bone formation), and, simultaneously, aged bone is destroyed (bone resorption), explains the Clínica Universidad de Navarra, in Spain.
When the balance between the two is broken, either because new bone formation decreases or because reabsorption increases, it is when osteoporosis appears, a disease characterized by a decrease in bone density. This condition generates a decrease in resistance to trauma, with the consequent appearance of fractures.
Information from the Cinfasalud portal, from Spain, indicates that the maximum peak of bone formation or renewal reaches 30 or 35 years, the age from which a natural loss of bone mass begins to occur, which lasts throughout life . Thus, as a person ages, the body tends to reabsorb calcium and phosphate from the bones, instead of keeping these minerals in the bones.
According to specialists, there are several factors that can condition people to achieve an adequate bone mass peak: being overweight, lack of exercise and low intake of dairy products.
Experts at the National Resource Center for Osteoporosis and Related Bone Diseases say there are many things you can do to keep your bones healthy and strong. For example, eating foods rich in calcium and vitamin D, getting enough exercise, and having healthy habits.
Many foods contain calcium, but dairy products are the best source. “Milk and its derivatives such as yogurt, cheese and buttermilk contain a form of calcium that can be easily absorbed by the body,” says the US National Library of Medicine.
Similarly, green leafy vegetables such as broccoli, kale, mustard, turnip greens and Chinese cabbage contain this mineral; like canned salmon and sardines with their soft bones; almonds, Brazil nuts, sunflower seeds, and dried legumes.
As people age, they require increased amounts of calcium to keep their bones dense and strong. Experts recommend consuming at least 1,200 milligrams of calcium and 800 to 1,000 international units of vitamin D per day.
natural shake
The Better with Health portal proposes a smoothie that can be useful for strengthening bones and which contains almond drink, egg yolk, walnuts and cherries. Almonds are rich in phosphorus and magnesium, two important minerals to take care of bone health.
Egg yolks are rich in vitamin D, which enables the body to absorb calcium and phosphorus from food; while walnuts are rich in vitamins and minerals such as iron and phosphorus, and cherries contain vitamin B12, which is essential for strengthening bones, ligaments, muscles, and joints, according to the aforementioned source.
To prepare the smoothie, a glass of almond drink, three walnuts, 10 cherries, an egg yolk and a tablespoon of honey are required. Wash the cherries and remove the shell from the walnuts, separate the white from the egg yolk and take the latter to the blender, along with the almond milk, honey, walnuts and cherries, beat until you get a homogeneous mixture. The recommendation of Better with Health is to always drink it in the morning and freshly made.