Bone strengthening vitamins
Bone diseases often spread to many as a result of not maintaining the health and strength of bones, so what are the most important vitamins for strengthening bones?
Many vitamins increase the strength of your bones. Learn about the most important vitamins for strengthening bones in the following lines:
Bone strengthening vitamins
You can get vitamins that increase the health and strength of your bones by improving your diet by focusing on foods that contain vitamins to strengthen bones, or by taking nutritional supplements that your doctor may prescribe for you. This is to avoid bone diseases, such as osteomalacia that lead to osteoporosis.
However, you should consult a doctor before taking any nutritional supplements to avoid a high percentage in the body, and among the most important foods that are recommended to be eaten that contain vitamins to strengthen bones are:
Sardines.
broccoli
Peach and orange.
Almonds.
onions.
Examples of vitamins for strengthening bones
Here are the most important vitamins important for bone health and strength:
Vitamin A
Vitamin A is one of the fat-soluble vitamins that play a major role in building bones, as the higher the level of vitamin A in the body, the lower the risk of bone fractures.
The sources of vitamin A vary between plant and animal sources, as vitamin A is found in animal sources such as meat and fish in the form of retinol, in addition to the internal organs of animals such as the liver, which is very rich in vitamin A because it is the storage place for vitamin A in the body.
Vegetable sources also contain vitamin A in the form of beta-carotene, which is found in fruits and vegetables that are orange or dark green.
Whereas, the permissible amount of vitamin A intake for people over the age of 19 is 3000 international units each day for men, and for women, it is 2330 international units each day.
Here are the other top sources of vitamin A:
cantaloupe
carrots.
eggs.
Skim milk.
mango.
sweet potato.
spinach.
It should also be noted not to exaggerate the intake of vitamin A; Because when you take more than 3,000 micrograms or 10,000 international units every day, this may cause symptoms of vitamin A toxicity, such as headaches, and may negatively affect bone health.
Vitamin K
Many studies have found that getting good levels of vitamin K reduces the risk of hip fracture by up to 65%. This is because vitamin K works to activate the osteocalcin protein, which deposits calcium in the bones, and also activates the Matrix-Gla protein, which prevents the accumulation of calcium in the heart, arteries, breasts, and kidneys.
When vitamin K enters the body, it prevents clogging of the arteries due to the adhesion of calcium to the bones instead of the arteries, and it is usually recommended to use vitamin K2, as it is absorbed into the body ten times more than vitamin K1, which gives you ten times stronger bones.
It is not uncommon for a vitamin K deficiency to occur due to its presence well in many foods, and people who suffer from blood clots should not take vitamin K; Because it may have a negative effect.
Here are the most important sources of vitamin K in foods:
cooked broccoli.
cabbage.
turnip.
olive oil.
parsley.
spinach.
Vitamin B12
Vitamin B12 is one of the vitamins used to strengthen bones, as a lack of vitamin B12 in the body causes an increased risk of osteoporosis.
It is a vitamin that is absorbed in the stomach, so vitamin B12 deficiency can be more common in people who have undergone gastric bypass surgery, as well as people with digestive disorders that result in malabsorption of fats and vitamin B12.
The lining of the stomach may change with age and become unable to absorb vitamin B12, and its sources are animal, so vegetarians may suffer from vitamin B1 deficiency, and in these cases resort to vitamin B12 injections to obtain its benefits.
Here are the main sources of vitamin B12:
Dairy products.
eggs.
fish.
Meat, poultry.
oysters.
vitamin C
Vitamin C is a water-soluble vitamin that is involved in the formation of collagen, which increases bone density. People who smoke may suffer from a deficiency in vitamin C levels due to poor absorption caused by smoking.
Here are the main sources of Vitamin C:
broccoli
sweet spicy.
cauliflower.
Citrus fruits like lemon and orange.
turnip.
the strawberry.
papaya.
Tips when taking vitamins to strengthen bones
When taking nutritional supplements that contain vitamins to strengthen bones, you should follow the following tips:
Keep taking the dose prescribed by your doctor.
Check the nutritional information written on the outer package.
Follow your doctor's instructions about when and how often to take it.
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